Tag Archives: Empowerment

Women’s Sports Solutions: Empowering Through Compassion

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Sports have always been vehicles for positive change. Jesse Owens, Jackie Robinson, Serena Williams, Bill Russell, Arthur Ashe, and Gabby Douglas are a few of the influential athletes who have broken barriers for the Black community in American sports through their athleticism, know-how, and hard work. These athletes are among the ranks of incredible role models who offer hope and remind us of the transformative power that sports and exercise can have in each of our lives.

 

 

Shattering Glass Ceilings

It’s hard to imagine a world where these people hadn’t each shattered a glass ceiling. Without a doubt, if such a world existed, it would be less diverse and inclusive.

The opportunity for everyone, regardless of differences, to challenge him or herself to the greatest extent physically, mentally, and even spiritually possible is what sports have always been about. Training for competition is long and arduous, often filled with tests of strength, endurance, and willpower for athletes, but this is exactly what we connect with on an emotional level as humans. At the end of the day, no matter what our skin tone, gender, religious beliefs, moral code, sexual orientation, or lifestyle choices are, we tend to have the same aspirations, both on and off the field.

At one time or another, we’ve all performed our best and hoped for a win – and without a doubt, we’ve all suffered the pangs of defeat. We’ve all sat on lawn chairs, bleachers, and couches watching our favorite athlete or team with sweaty palms and a racing heart, their success or failure feeling akin to our own.

At a collective level, our energies are interwoven and transformed together through sports.

The power of sports is unquestionable and perhaps at its finest when athletes use their platforms for good. For example, in 2018 Chloe Kim became the youngest woman to win an Olympic gold medal in snowboarding. She used the opportunity to speak out about the harms of bullying, a topic personal to the young athlete having been a target of bullying herself. Two-time Olympian and World Cup champion, Megan Rapinoe, is another great example of a woman who has extended her platform off the field advocating for racial justice, equal pay for women, and the LGBTQ+ community.

 

 

Arguments Instead of Solutions

It’s inspiring to see sports stars caring about the same issues that we all do. If we want to see sports continue to be vehicles for positive change and personal fulfillment then we must look carefully, thoughtfully, and critically at the current fear-infused conversations currently happening over trans youth in sports. We must also become reflective about our own hang-ups as parents who at times cling too tightly to athletic achievement for our own children, perhaps at their great expense…

Let’s begin this conversation by diving into the currently treacherous waters of the trans youth in sports debate. Much of the current language in sports revolves around protecting girls and protecting girls’ sports, which on the surface seems very positive but is laced with something dangerous…

I personally and wholeheartedly believe in the meaningful way that participation in youth sports improves confidence, body awareness, self-esteem, body image, academic performance, and resilience alongside fostering peer relationships. I have volunteered in various capacities for the non-profit Girls on The Run and participated in eight different sports between my childhood and adolescent years. Girls learning to move and love their bodies is so important and uplifting!

I have also worked with young women and teens overwhelmed by eating disorders, body dysmorphia, calorie cutting, and fat-shaming. I have seen firsthand how low self-esteem coupled with a lack of sports participation can cripple young girls and lead to a lifetime of struggles. I have also seen the long road to recovery for female athletes whose entire identity was wrapped up in their sports performance and who had unfair pressures placed on their bodies.

 

 

Girls face an uphill battle today thanks to growing pressures on appearance from social media coupled with mental health challenges following the pandemic. At present, 7 in 10 girls feel that they aren’t “good enough” and 98% of girls feel immense pressure from an outside source to look a certain way. With this information in hand, it’s not surprising that 1 in 4 girls today suffers from depression, eating disorders, cutting, and other mental/emotional disorders. Youth sports offer a unique opportunity to get girls involved and improve both physical and mental health. An incredible 90% of girls report that sports participation positively impacts their self-esteem, especially about their bodies.

Girls’ sports participation is important. It matters. There’s no questioning that. But should cisgender girls be protected at the expense of trans youth who identify as female?

As we all know, there are many laws currently being passed to push trans youth off the field. I say “off the field” because it is my belief that many trans children and teens will quit sports altogether after being told they are only allowed to participate on a sports team that matches the gender they were assigned at birth. Trans youth are at a greater risk for suicidality (over 40%) than cisgender peers and tend to have higher anxiety levels. Research suggests these mental health challenges are most pronounced if a trans person has not socially transitioned, meaning they haven’t changed pronouns, started wearing different clothes, etc. In short, being authentic to one’s true self is key for optimal mental health. By contrast, trans people who have socially transitioned report high or similar self-worth when compared to same gender peers and siblings.

Girls matter. Trans girls and people matter too. Must these two groups be pitted against one another? We are all humans.

 

 

I understand concerns from parents of girls about current or future sports involvement (I have a daughter of my own). It makes sense that people are a bit overwhelmed about changes to the institution of sports. I won’t lie and say that I clearly see or understand the healthy solutions ahead and how to navigate the path forward, but as woman who has worked in fitness and wellness for 17+ years and who has degrees in Exercise Physiology and Sports Management, I can say plainly that targeting and excluding at-risk groups of individuals (or any individuals for that matter) goes against the very essence of what makes sports good.

Sports are meant to be accessible (we have Special Olympics for a reason) and are a force for positive life change. What kind of world are we creating by claiming that everyone has a place on the field…but not really? What kind of mother am I if I only care about the athletic prowess and accolades of my own children, at the expense of the opportunity for another?

I have worked firsthand with children in sports who later transitioned. The overwhelming majority of these kids frankly weren’t capable of knocking someone off the winner’s platform. They were struggling to make sense of their bodies at all. They were insecure and in desperate need of body confidence.

Movement has always been freeing for people of all ages and backgrounds. When people are insecure, they don’t move in healthy, biomechanically efficient, and neurologically positive ways. Their posture, mental health, nervous system, muscle tone, and more suffer. I’ve spent my entire career working to find holistic ways to help people restore confidence and feelings of worth to their mind/body health. I hope that leaders in the sports industry alongside policymakers can find ways to thoughtfully consider these factors in the effort to make sports healthy, safe, accessible, and inclusive for all athletes.

Again, I may not have definitive answers, but I suggest we start by asking ourselves humbly if the solutions we are creating are coming from a place of fear or compassion. Generally speaking, we will find more creative and holistic opportunities for change when we choose compassion over fear.

Yours in health and wellness,

Maggie

 

 

 

 

 

“Women Can Have It All” [the myth that hurts our wellness the most]

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I was reading a news article recently and was caught off guard by how angry it made me. I get worried, stressed, fearful, and frustrated but seldom truly angry. Now, before going on, I *don’t* want to get political here. That’s never been what WellnessWinz is for or about. So please discard that idea as you read on. It’s not my agenda.

The article that made me angry was about a triggering topic that just doesn’t seem to stop making headlines lately: Abortion rights. I’ve heard allllll the arguments from both sides and from activists that are secular and faith-based. Trust me when I say I know a lot more about this topic than the average woman due to a medically complicated pregnancy just over a year ago that left me torn as to what I ought to do to protect my unborn child from suffering. It opened my eyes to the torment that so many women endure when considering ending a wanted pregnancy and the underrecognized struggles of many women considering ending unplanned pregnancies, not to mention the plight of women at large.

(If you want to read more about my experiences feel free to check out one of several articles I’ve written about pregnancy loss, grief, healing and being pregnant again after trauma: Glimmers of Joy Amid Grief, My Emergency C-section Recovery, Mental Health Support for Mothers, Pregnancy After Loss Is…)

 

 

So, what made me angry in the article that I read?

Answer: The idea that abortion, chosen or not, legal or illegal, is about empowerment.

 

The arguments go something like this:

Pro-choice: Women’s bodily autonomy = empowerment to choose timing of children, career, education, etc. (this is a long-standing stance).

&

Pro-life: “Women can have it all these days” (the exact words from the article) = empowerment to both raise children and hold down a job.

 

In my honest opinion, politics aside, empowerment has nothing to do with the difficult decision to end a pregnancy, wanted or unwanted. Empowerment is the farthest thing from explaining why many women feel so disadvantaged and under supported that they don’t have the choice to keep their unborn child. Empowerment also doesn’t begin to scrape at the struggles that lie ahead for women who keep their babies against the odds. Empowerment? No.

Allow me to explain the weak points of both sides here:

Bodily autonomy is an important thing, even as people on both sides of the abortion debate have varying definitions of what that ought to mean; however, the idea that it’s empowering to be forced to choose between a child and career, single and/or young motherhood or higher education, putting food on the table for older children or adding a starving mouth to a hungry household is in no way, shape or form accurate, in my humble opinion. It’s incredibly damaging to women’s wellness. No matter the choice, a woman must make a sacrifice.

On the flip side, the notion that “women can have it all” is a long-standing myth that actually means “women must find a way to DO it all.” This is the way our society continues to place heavy burdens squarely on the shoulders of women while disadvantaging and under supporting them along the way. This harms our collective wellness as women too. Big time. It’s entirely out of touch with reality and how much women’s health suffers in nearly every way from an unequal society.

My mom has told me for years that she felt frustrated by pro-choice claims decades ago that abortion “allows women to have it all” (she recognized the oppressive nature of this myth long before I came to terms with it) and now, quite ironically, we’re beginning to hear the exact same argument used against abortion from pro-lifers. What gives?!?!

Let’s move on from abortion debate “highlights” and talk about the most pressing thing:

The reality that women are vastly underserved by our society and are paying a steep price for it, monetarily, personally, and with their health. As a women’s wellness advocate, I can’t turn away from this disheartening data even as I confess that I don’t have many answers for solutions. But perhaps continuing to shine a spotlight on these things is a start…

 

 

The Proof That Women Are Far From “Having It All”

A major gender pay gap exists in many developed nations, not to mention third world countries. In the U.S., women earn 83 cents to every man’s dollar, and this trend of earning less is true across nearly every occupation. In the U.K., women earn a whopping 40% less than men. Unequal pay most certainly means fewer options and opportunities for women despite their hard work.

Earning an advanced degree doesn’t help advance women very much in their earning potential, not to mention the student debt it accrues. On average, most women with advanced degrees (master’s, Ph.d., etc.) earn less than white men with only a bachelor’s degree do, and this pay gap is especially disproportionate for black and Latina women. Again, these disparities persist across nearly every occupation with some small exceptions. Check it out for yourself with this interactive tool that allows you to compare wages (and gives you fuel to ask for a raise).

Not only are women earning less money but they’re shouldering the caregiving load in both married and single parent households. In the U.S. alone, most single parent homes are overseen by moms (8.5 million) compared to dads (2.6 million). According to an article on Parents.com, single mothers feel firsthand all the weight they’re carrying for their careers, families and society’s expectations of them: “Single mothers confirm they’re facing these pressures and high expectations every day and are even shamed when their abilities don’t match up to the ideal.”

Indeed, women are expected to do SO much and with a smile on their worn out faces. Add these struggles to the high cost of childcare, inequitable healthcare coverage, and lack of paid maternity leave, and you have a society that is telling women they can have it all while denying them of all the support for fulfilling that dream.

One example of how women are intensely under supported is the steep decline in breastfeeding rates from infancy to one year of age (84% of women initiate breastfeeding their babies but only 57% still are at 6 months and 35% are at one year). Breastfeeding is arguably one of the most physically natural roles a mother has and yet in our society it’s nearly impossible for most women to stick with due to pressures to return to work, a lack of support for breastfeeding logistics, low help with childcare for older children, and only half of employers offering lactation support programs and on-site nursing/pumping rooms. Not only that, but depending on where you live geographically in the U.S. there are varying degrees of cultural support and importance placed on this healthy maternal-infant relationship: see here.

 

 

How else is our culture expecting too much and offering too little for women? Ohhh, let me count the ways…

I have seen within my own family the toll that caregiving can take. My mother was working full-time, raising three kids, helping support three aging relatives and her disabled younger brother, all while going through menopause. The weight of all these responsibilities is not unique to her. It’s a common, untold story of middle-aged women at large. Right when women’s self-care needs must be addressed to manage menopause in a healthy manner, life demands reach a crescendo and minimize a woman’s ability to focus on her own wellness.

Roughly 66% of caregivers for aging relatives are female, averaging 49 years old and working outside of the home while simultaneously providing 20 hours of unpaid elderly care per week. During this phase of life, the demands placed uniquely on women’s backs has the following repercussions:

    • “33% of working women decreased work hours
    • 29% passed up a job promotion, training or assignment
    • 22% took a leave of absence
    • 20% switched from full-time to part-time employment
    • 16% quit their jobs
    • 13% retired early
    • In total, the cost impact of caregiving on the individual female caregiver in terms of lost wages and Social Security benefits equals $324,044″…read more

This data only reflects the challenges of caregiving for elderly loved ones, let alone the percentage of women who quit work and/or struggle with demands to caretake for disabled or sick children. I think most of us can agree that these numbers do NOT match up to the mythical ideal of “women can have it all.” These struggles are seen generation after generation and unfortunately, the future for women looks somewhat bleak. According to the U.S. Department of Labor:

“The pandemic has set women’s labor force participation back more than 30 years.” 

 

By early 2021, women’s participation in the work force fell to less than 56%, matching rates as far back as 1987. Women of color and those working in low-wage occupations have been the most impacted.

I know, I know…this isn’t a feel good article. But it’s important that we get to the core of why the myth “women can have it all” just isn’t adding up to reality.

 

 

The Ripple Effects of Gender Inequality on the Average Woman’s Wellness

A Statement from the 2020 Global Gender Gap Report:

“In no country in the world is the amount of time spent by men on unpaid work (mainly domestic and volunteer work) equal to that of women; and in many countries, women still spend multiple-folds as much time than men on these activities. Even in countries where this ratio is lowest (i.e. Norway or the United States) women spend almost twice as much time as men on unpaid domestic work.”

This global gender gap contributes to higher mental health challenges for women versus men. The World Health Organization shows that women outpace men on rates of mental disorders such as depression, anxiety and somatic complaints, to name a few. Within the U.S. alone, one study demonstrates disheartening findings stating that “by many objective measures the lives of women in the United States have improved over the past 35 years, yet we show that measures of subjective well-being indicate that women’s happiness has declined both absolutely and relative to men.”

Women’s mental health suffers gravely because of how much we are tasked with. Mental health is further complicated by the following factors that contribute to social insecurity:

  • gender-based violence
  • socio-economic disadvantage
  • income inequality
  • low social status and rank
  • responsibility for the care of others

As long as so many women suffer from mental health challenges, the collective wellness of society suffers too. Our bodies suffer. Our families suffer. Our workplaces suffer. Our healthcare systems suffer. And so on.

 

 

Is There a Path Forward that is Better for Women’s Wellness?

I don’t have the answers for pay equity, changes in government policies and benefits,  and normalizing caregiving for men, but I can say without a shadow of a doubt that ALL of this information compels me to scream from the rooftops that we are hurting women’s wellness with the myth that “women can have it all.” We’re far from that reality becoming manifest. So for now, this myth continues to be synonymous with “women must do it all,” and I can’t think of anything more suffocating, oppressive, sexist, and damaging to women’s collective wellness than that.

I hate to end on such a negative statement. That’s seldom my style. But I find myself realizing that passive complacency or putting a positive spin on these complicated circumstances is no longer acceptable as it allows that myth to gain in momentum and harm.

Women deserve better.

Perhaps it’s time we should accept that having it all (ahem, doing it all) is an impossible standard for a person of any gender? Just a thought.

Yours in health and wellness,

Maggie

 

How I Managed to Breastfeed Two Difficult Babies

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Breastfeeding…ugh. Even after three collective years of doing it, I’m still baffled by how difficult it can be. Breastfeeding is by far and large the most challenging thing I’ve done in my life. Period. And that’s saying a lot for someone who has rehabbed an injured back following getting hit by a car. I’ve run several grueling marathons too. Breastfeeding still takes the cake. Unmedicated labor (I shudder in memory) or breastfeeding? I can’t believe I’m about to say it but yes, breastfeeding. But here’s the thing, through all the self-sacrifice and uphill battles to exclusively breastfeed, I would do it again for the next baby, if possible. It’s one of the things in my life that I’m most proud of. 

 

 

I’m sharing my stories and struggles today to shed light on how hard breastfeeding can be. It’s not always hard for every mom, but it was for me and I know it is for many. If it weren’t so complicated and if moms felt better supported then I imagine that the 4 out of 5 moms who start out nursing their newborns, presumably with the goal of breastfeeding, wouldn’t drop in numbers so drastically and quickly. By 3 months old only 50% of babies are still exclusively breastfed and by 6 months old only 25% still are. If you’re asking yourself,

“Why does it feel so hard, unnatural, exhausting, painful, time-consuming, emotional, lonely, etc. to feed my baby?”

…then you’re not alone. Many moms think this but shame themselves into keeping silent about it because they feel it’s a sign they are “bad moms.”

If you struggle with breastfeeding please hear me when I say:

You are NOT a bad mom.

We are all doing our best. End of story. I hope sharing my personal breastfeeding journey will help some tearful or tired mom out there to feel less lonely. There are many tips and tricks for successful nursing that you can read about on other websites such as KellyMom and United States Lactation Consultant Association, but that’s not my objective today. For now, we’re talking simply about you, mama, and the emotional experience of the whole boob and baby thing.

 

Breastfeeding Baby #1: Carter

My first son was born a full month early. As a new mom I was completely bewildered. He was so tiny – his fingers, toes, nose, and mouth. Mouth…mouth…if you’ve ever had pain from a full-term baby’s latch just imagine that pain with a smaller, preemie mouth. According to the Loire Infant Follow-up Team (LIFT) study, only 16% of premature babies were breastfeeding at the time of hospital discharge, an indication of how difficult it is to nurse them. Having a premature baby is overwhelming and taxing in more ways than I can list, and every mom is dealing with unique health challenges and concerns for their child. I got lucky that my son, Carter, didn’t have to spend any time in the NICU but not so lucky for the fact that he had jaundice that required returning to the hospital for a bilirubin treatment amid a colossal blizzard.

Despite everything, I was feeling very empowered about breastfeeding in the first few days of my son’s life…that is, until returning to the hospital and having to place Carter’s wet diapers in a plastic bin to be weighed throughout a sleepless night while snow stacked up over 10 feet high outside. Carter’s scrawny limbs flailed under the bilirubin lights and he wore nothing but a diaper. The urge to snuggle and swaddle him tore me apart. Carter was crying all night and trying to claw the protective eye wear off, despite multiple nurses’ attempts to change the fit and even tape it to his delicate skin. I was confused about how I was only supposed to take him out of the lights once every 2 hrs for 20 minutes when it took him about 40 minutes total to nurse at that point.

 

 

I started trying to pump for the first time (not recommended in the heat of stress and without proper support) so that I could bottle or syringe feed him under the lights. I proudly showed a nurse what I got from pumping for a few minutes and she shook her head and told me that it wasn’t much of anything and that “some moms will pump several ounces from each breast.” I will never forget how deflated I felt in that moment. I was trying my best in challenging circumstances and needed emotional support that was completely absent. In retrospect, I think I actually pumped a normal amount of milk for only a few days postpartum and a premature baby. That nurse should have boosted me up and encouraged me to keep honing my new craft. Instead, as can so often be the case, new moms are made to feel that their bodies are insufficient and can’t be trusted. This is so far from the truth that it brings me to tears.

That night, as my baby flailed under the bilirubin lights, I made a decision based solely on my maternal instinct, and which defied doctors’ orders. I let Carter nurse on/off all night long, with none of the called-for time restrictions, and I swaddled his arms to help him sleep, letting the light shine on his face and legs. I changed diapers under the lights too. Otherwise, and mostly, he was pulled to my breast as I fought off sleep with every weary muscle in my body. In the morning, Carter’s jaundice had improved enough to be discharged. In my most sincere opinion, it was because of the power of breastmilk, not the lights.

Did I mention that Carter was born with a tongue tie? Yes, well…this explains some of the difficulty nursing too, doesn’t it? A tongue tie makes it nearly impossible for a baby to latch and nurse properly, almost always causing severe pain and nipple bleeding for the mom. I can still recall how he would pull on and off, trying to find an effective latch. I had severe letdown pain each time that felt like someone stabbing a knife in my chest. I would practice deep breathing and wiggle my toes until he finally settled and the letdown pain subsided. I burned through so many tubes of nipple cream that first month while we waited for the procedure to resolve his tongue tie.

Those initial challenges were substantial and it was *very* tempting to quit. After the first month, my sore nipples healed and things settled a bit, but Carter being born early meant I needed to keep nursing him frequently through the night instead of letting him dictate the pace. By the time Carter weighed enough to go to on demand at night, he was so habituated to waking frequently that he never slept longer than a few hours until 6 months old when we did some sleep training. Sleep deprivation was and will continue to be the one thing that physically, mentally and emotionally wrecks me.

 

 

All the early struggles were followed by normal breastfeeding hurdles like teething, biting, feeding frenzies, pumping, etc. When I reached my 12-month goal for breastfeeding I was shocked that I wasn’t ready to wean. I kept counting down to Carter’s first birthday but then suddenly, weaning didn’t feel right. Nursing was finally snuggly, “easy,” and something I came to enjoy. Sitting down to rest after chasing a young toddler around and enjoying the sweet stillness together was absolutely lovely, even with toes dancing across my face and hands tangling my necklaces. I couldn’t believe how I had transformed: I turned into a mom who liked nursing and shed tears when the bond reached its conclusion when Carter was around 1.5 years old.

 

Breastfeeding Baby #2: Colby

When my second son arrived right on time at 40 weeks with a great latch from the start (unlike his older brother), I thought to myself: “I’ve got this. I’m a pro by now.” I really tried to boost my ego and relished in staying more laid back than the first time. We took our full-term baby home with no known health complications and celebrated that this time would be “easy.” Oh how wrong we were!

My second baby, Colby, was a content little guy. Except for 15-20 minutes of crying each night at 10 pm that first month, he was happy, slept well and nursed like a champ. Well, so I thought. Colby was gaining weight but not as quickly as the doctor wanted. He slipped a little from his growth curve but there was nothing of major concern. This confused me because I was very engorged at the time and felt I had an oversupply with a strong letdown. The pediatrician anticipated that the stress of traveling with my baby a month after his birth (I was matron of honor for my cousin’s wedding) had taken a toll on his feeding schedule and my milk supply. I worked hard to add nursing sessions when we got back home, even though my baby didn’t seem to demand them. In retrospect, this is when I needed to get with a private lactation consultant. The hospital-led lactation support group I attended was warm and fuzzy but not helpful enough.

 

 

Around the second month of Colby’s life we were told that he needed to be put in a rhino brace for clicking hips. This is protocol for hip dysplasia and although Colby didn’t have full-blown hip dysplasia he was at risk for it, ironically the result of his tight positioning in the womb (which hadn’t been fully stretched in my prior pregnancy due to pre-term labor). I could always tell that Colby’s latch majorly suffered once in the rhino brace, especially on one side due to torticolis that would be soon diagnosed, but I was so sleep deprived and the hip brace was such an ordeal to take on and off all day for diaper and outfit changes that the latch issue slipped to the back of my mind. To this day, I wish that it hadn’t.

By the time Colby’s hip brace was no longer needed he had dropped precipitously in weight and had reached the 3rd percentile, perhaps in part due to increasing reflux that was made worse by the brace. Even still, I couldn’t understand – I know what I’m doing, right? I successfully breastfed another child for 1.5 years already! My dilemma just goes to show how every baby is wildly different, even for veteran moms, and that breastfeeding must be flexible and responsive. I was very grateful that the pediatrician never guilt-tripped or shamed me for Colby’s weight struggles, and she never threw out that ugly term “failure to thrive.” Except for his weight, Colby was thriving beyond my expectations. The feisty little guy was rolling BOTH directions by 8 weeks old and started social smiling at a month old when he first heard “Canon in D” by Pachelbel. His curiosity and energy felt unsurpassed for such a little man.

At the 3 month postpartum mark a talented LC finally came to my home and gave me the rundown of what it would take to get my milk supply and Colby’s weight back up. Let me tell you this: It was NOT easy. Her plan was for me to breastfeed 10x/day, supplementing with donor breastmilk after 6 of the feedings. I was to pump to empty any time my breasts didn’t feel drained and I had to pump after nighttime feedings. Basically, I had zero time for anything except breastfeeding, bottle feeding and pumping. In addition, I took fenugreek and did breast compressions for every feeding. There were times I wasn’t convinced I could do it. It was insanely hard, especially at that point when most moms have the luxury of longer nights of sleep and less rigorous nursing schedules. I felt exhausted and guilty that it was difficult to tend to my older son.

Gradually, I was able to drop the bottle feedings and my son still gained weight (.75-1 oz/day) on my milk alone, even though he didn’t drop from 10 to 8 feedings/day until 7 months old, probably thanks to the introduction of solids. Right as I finally took a big sigh of relief, Colby began teething like crazy, waging nursing strikes, and pulling off the breast any time his big brother was around, eager to play instead of eat. I felt like I might go mad! All my hard work was in jeopardy. We pulled through the rough patch but the exhaustion and emotional toll finally set in. I began seeing a therapist for postpartum anxiety and I’m so glad that I got support. Frankly, I wish I had gotten it sooner.

 

 

Colby is now 17 months old and still nursing twice a day, morning and night. It’s mostly comfort nursing, not nutritional, but it’s a snuggly time that we both enjoy. I’m proud that we weathered the storm and can’t believe that I actually went from under supply to over supply around the 1-year mark. Small pumping sessions, getting just a few ounces each time, added up to roughly 150 ounces of breastmilk for my freezer stash. I could scarcely believe it! I have never been one of those moms who pumps a ton so for me, this was a true accomplishment and the result of my tireless efforts.

It was such an honor to be able to donate 100 ounces of *my breastmilk* this summer to a mom who had to leave her 6-month old to go serve our country. I couldn’t think of a more important thing to do with it than pay it forward. Once upon a time, a mom donated to me and now, I get to return that kindness to another mom who needs support. How amazing is that? (Not to mention, free!)

 

 

Takeaways

Breastfeeding is a two-way relationship between mom and baby. Sometimes you do everything “right” and it’s still hard. Some moms have milk that is very fatty and caloric while other moms have milk more like skim milk, packing fewer calories per ounce. Some moms have difficult babies with violent reflux like Colby developed and others have babies that are ravenous eaters like my Carter was, making even congenital obstacles less insurmountable.

Every mom’s set of circumstances is completely different. We have different birth stories, goals, careers, emotional needs, spouses, levels of support, babies of various temperaments, and more. I can’t argue that breastfeeding is going to work out for every mom’s life circumstances, but I can say with some measure of oomph that breastfeeding is a great way to set a child up for wellness which is why, despite every obstacle and setback, I committed to breastfeeding/breastmilk, even when that took another mom helping me out.

I think most women would be surprised to find that casual milk sharing and donations are relatively common. Support does exist but it seldom walks through our front door. Moms and their loved ones must collectively bond and work to support the breastfeeding relationship and the mom’s breastfeeding goals, whatever they may be. Without this support, many women will only know the experience of nursing a newborn and not the complex bond that forms from nursing an older baby throughout its first year (or more) of life.

Even with ample support, there is no one secret answer for making breastfeeding work. It takes grit, perseverance and a lot of self sacrifice. 

Y’all…breastfeeding is hard. End of story. Anyone who commits to it, even for a very short while, deserves a damn medal.

Yours in health & wellness,

Maggie

 

 

5 Special Treats for Readers!

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Guess what this month is?! National Physical Fitness and Sports Month! (oh yea, and my birthday month, hehe) It’s time to step into the joy of fitness like you’ve never done before! It’s time to drop excuses, enjoy the fresh spring air and get moving! Today, I’m not going to share a long form blog post. I don’t want you to spend your time reading. I want you to spend your time MOVING!!! I hope that these 5 special treats will help you do just that.

Drum roll, please!

Today….I will be PROUDLY presenting you with….

A chance to get a FREE hour-long fitness and wellness consulting phone call (or skype) with yours truly!

 A three ingredient, summer-inspired recipe that I love!

 Hand-picked images to inspire you towards fitness!

 22 energizing songs to fire up your workout playlist!

 …annnnnddd a poem, written by one of our readers, that just plain rocks.

Get it, girls!! Today is your day!

 

Part 1: COACHING GIVEAWAY!

WellnessWinz FB Cover

Yes, it’s true. I have a golden window of time this spring during which I’m excited to extend my professional guidance even more than usual. Thus, the coaching giveaway! This will be a FREE one-hour coaching session via phone or skype, focused exclusively on your top-priority fitness and wellness needs. It will include a customized, 4-week workout schedule.

All you have to do to enter is go to the new WellnessWinz Facebook page: https://www.facebook.com/wellnesswinz (or click the above image) and “like” the page. Then, comment on the timeline with this hashtag: #WannaWinzGiveaway. At the end of the month of May, I will randomly draw a winner! Get excited!!!

PS – if you aren’t interested in the drawing, I would still be honored if you’d like the Facebook page!  

 

Part 2: “FROSTED MANGO,” MY FAVORITE ANYTIME SMOOTHIE!

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It tastes just like summer and it can be made for any meal of the day. It only requires THREE ingredients: Mangos, Milk, and Vanilla Protein Powder. I prefer almond milk but you can use regular milk, coconut milk or cashew milk. You can also pick a protein powder that works for your dietary needs and preferences (e.g. whey-based, soy-based, hemp-based or pea-protein-based). Try to find a protein powder with minimal processing, minimal sugars and sugar alcohols, and lots of packed-in nutrition.

I swear, this smoothie is simply the best because you can keep all three items in your pantry and fridge for long periods of time without spoiling. Choose frozen mangos and you will avoid wasting ones that turn to mush.

Put a handful of ice in your blender and then scoop in some mangos. Next, add the powder (serving size or half a serving) and milk product. Use 12-16 ounces of milk so that everything blends well. Add spinach, bananas, berries or anything else yummy for extra nutrition and taste! This smoothie will probably come out to 400 calories or less, depending on your ingredients and portions. Yummmmm. 

 

Part 3: HAND-PICKED PINS FOR FITNESS INSPIRATION!! 

Straight from my Pinterest-loving heart to your computer monitor. Hope one of these will inspire you to get moving!

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Pinspiration 4

 

Pinspiration 3

 

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Part 4: THE ULTIMATE WORKOUT PLAYLIST. GET IT, GIRLS!!! 

Allow me a moment to brag…I’ve been told by many exercise class participants that they love my music selection. Of course, I like to think that they love the workouts more, but alas, there’s something about a well-rounded playlist that boosts energy like none other.

Enter the songs below into your iTunes search bar and you can download them for yourself. It will take about 5 minutes or so, and then you will be stocked with enough songs to last you almost an hour and a half!! (For some of us, that’s TWO workouts or more!)

WellnessWinz Workout Playlist

 

Part 5: POEM BY ONE OF OUR READERS!

I was so thrilled to see this poem from our reader, Meredith O’Leary. She recently shared it with me and I’ve got to say, tears swelled in my eyes. Why? Well, Meredith and I have talked about her fitness/wellness journey for a few years now. One of the most challenging parts of it, like for most women, is understanding the line between pushing one’s body towards health and accepting one’s body and its incredible beauty. I couldn’t be prouder to present you with Meredith’s insights and powerful words… 

“This is My Body”

This is my body, true and real
Don’t tell me how I should feel
About it. Cause it isn’t for you
To decide just how I make it through

This is my body, and only mine
The only body I could find
To host my spirit and my mind.
I promise you, I’ll be just fine

This is my body, ever improving
I assure you that I’m always moving,
Being aware, and trying not to care
About others’ judgments, though they’re always there

This is my body. You can’t see through me
It isn’t like you ever knew me
And yet, you disregard the rest
Which is making it through Life’s great test

This is my body. Watch what it can do!
It can clean a house, drive a car
Sometimes it can walk quite far,
And when I hear a good beat, it can dance, too!

This is my body, which you cannot own.
You try to possess, and sometimes offend
But I digress, because I can mend
Myself. So just leave me alone.

This is my body. And I’m proud of it!
Life is the cause, and I’m the effect
It’s never, ever allowed me to quit
And I think it’s about time I gave it some respect

This is my body. And I am beautiful!
Nothing about me has ever been dull
The Universe, in me, is embodied
I have a strong soul! And this is my body.

Meredith O’Leary (c) 2015 MAO

 

Alright, ladies! What are you waiting for?! HAVE FUN! GET MOVING!!!!

Happy National Fitness and Sports Month! 

Yours in health and wellness,

Maggie

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Boudoir Lessons for Bikini Season

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Beach Body

So, I have a confession to make. Back in March, I decided to embark on a mission to discover how Victoria’s Secret models feel when they’re in a photo shoot wearing…not much. It started as a little oh-la-la present for my husband, who travels four days out of the week, but it turned into a full-fledged, top-priority operation [on behalf of my readers]. I sought to discover how on earth someone could feel comfortable in little more than a bikini’s worth of material, and learned way more than I bargained for. No, I’m not sharing pictures, those are for my hubby’s eyes only, but I will share the lessons learned along the way, and the ladies I encountered who are changing the world, one bikini-fearing, underwear-shopping-adverse woman at a time…

When I signed up for a photoshoot with Three Boudoir, I knew I would have to restrain myself from going crazy over the next few months. I’m the type of person who likes to have event specific goals to train for (weddings, bikini season, road races). It’s easy to be motivated by external pressures that have tangible deadlines attached. It gets us tying up our gym shoes a little faster, and choosing salmon and broccoli more often than steak and fries. But, I wanted to challenge myself to refrain from ramping up my exercise and trimming out a few hundred calories every day, in preparation for the photoshoot. I actually wanted to just feel like myself for once. I knew that if I could step into that intimidating environment, cameras flashing, feeling…normal…that I would really put myself to the test.

I have to tell you; I’m SO glad that I did. Upon signing up for the photoshoot, I anticipated that I would be plagued by major stomach cramps from pent-up anxiety and a ten-fold increase in nervous butterflies on the day of. Surpisingly, my tummy only did a small flip-flop or two.

Body Confidence Bobbi Brown

I was grateful to the Three Boudoir girls for the encouraging emails they sent me prior to the photoshoot. I was initially worried that I may have put myself into a queue to be objectified, but when I got their first email, I understood that they were all about empowerment, and that thrilled me. They incrementally boosted my confidence and made me feel reassured about just being my natural self. Here’s a little sample of their enthusiasm: “Give yourself a huge pat on the back. You are brave and fearless. You are about to take on a super fun boudoir shoot that is going to leave you feeling sexy and ready to take on the world.”

Every single email that the company sent me was full of positive language. I’m pretty sure they used “hot,” “sexy,” “gorgeoous,” “amazing,” “brave,” and “beautiful” dozens of times each. Even though I giggled and let the comments slide off of me at first, over time, I started to feel better about myself, and was more excited than nervous. I started to believe in my bravery and beauty. What an even grander benefit than having pretty pictures!

On the day of the shoot, I was overwhelmed by the warmth of the women who helped me pose and look my best. I give myself ZERO credit for being able to strike those poses on my own; it’s hard work! They were encouraging, natural and fun. The time actually flew by. I felt my long-standing intimidation of models, and the unnatural poses they’re photographed in, begin to melt away. I might not look exactly like a lot of models, but I’m me – and that’s pretty awesome. Likewise, for you! 

What made the biggest impression on me though, is that apparently lots of women are more accepting of themselves than I knew. Apparently, plenty of women prefer to leave their simple “imperfections” front and center rather than edited out of photos. The boudoir ladies told me that lots of women prefer to let birth marks and scars show in their pictures. For example, without naming names, they told me that even women who have undergone surgery following breast cancer may prefer to let their scars show, because it’s part of their identity. This fits exactly within a message, on Three Boudoir’s website, that all women can take to heart: “Every single person that comes through our studio has unique qualities that we know exactly how to draw out and capture in photos.” Oh man, I might as well be their spokeswoman with all this good PR! Haha. No, they did not ask me to write this. I prayed for the confidence to share this all on my own.

Done with Guilt, On with Life

Unfortunately, positive affirmations and mood-lifting information isn’t internalized very well by women. Glamour magazine polled 1,000 women, ages 18-40, and found that body image today is actually worse than 30 years ago.  Even though women have been dominating in many professional fields, proving to the world that we should have been taken more seriously long, long, long ago, we’re suffering from a lack of self-esteem more than ever. Why?!? Someone tell us why!!!

According to Glamour, modern women compare themselves more to the girl next door than celebrities. Instead of flipping through magazines a few times a month, as may have been the case 30 years ago, we’re now inundated by at least 1.8 billion, yes BILLION, new pictures posted to social media every day! Since we’re seeing a lot more normal people, we curiously scan the endless images until we find someone that looks like our “ideal body,” and then believe we should and can look like that too.

Nowadays, the thinking is a little like this:

“Oh, I know I can’t achieve a Cameron Diaz or Madonna body. It’s unrealistic because I’d have to be super rich and paying a personal chef and world-class trainer to sculpt that kind of bod. But, my friend Michelle’s recent pictures on Facebook and Instagram make her look super amazing and she’s not a celebrity. She has a child and a full-time job! If she can get a ripped stomach then I can do it. If I can’t look like her, there must be something wrong with me. I have to prove that I can be just as on-top-of-it and slim. Why not, right?”

I’m all for women feeling empowered because of other people’s successes, but comparing ourselves to others is apparently at the core of what makes us dissatisfied. Geesh. What to do?

Here are few simple steps towards feeling your best:

1) Quit comparing yourself to others. Easier said than done, I know. But, you should try anyways.

2) If looking at other people’s pictures makes you feel bad, then place a limit on yourself by monitoring your media browsing.

3) Reinforce positive language about your body whenever the urge to shame it creeps up – aka, fake it until you make it. Positive affirmations breed positive thinking.

4) Exercise – it’s a natural self-esteem, feel-good boost.

5) Give yourself some love. Think about what healthy actions make you happy and do more of them, instead of repeating negative habits or actions that lead to frustration and anxiety.

Bikini Joy

Another fun thing you can do to feel invigorated and ready for bikini season, is treat yourself to some new underwear that will make you feel great and build up your confidence! I recently met a fellow UVA alum, Katie Fritts, who started a company called UnderClub. Katie discovered that many women often don’t toss out their older pairs of underwear and are so pressed for time that they don’t have the mental energy to make a one-off trip to the mall for minor but necessary basics like underwear. Underclub offers women a way to turn this chore into a fun subscription-based service, delivering customized high-quality undies straight to their doorsteps. To accompany the cute packaging with every order, Underclub includes a personalized note for customers; a simple reminder of their beauty or a little something to make them feel good. Love it. 

Whether or not you’re planning to buy chic new undies or a fun seasonal bikini, I encourage you to remember what you love most about your body, mind and soul this summer. You don’t need to be in skimpy stuff to feel worthy or attractive, and you certainly don’t need to be objectified, but you can put on a sleek, sexy, feminine, bold, fun, or classy attitude that makes you outshine the sun. YOU make any little piece of fabric look good. Don’t forget it.  

Yours in health and wellness,

Maggie

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References:

http://www.glamour.com/health-fitness/2014/10/body-image-how-do-you-feel-about-your-body/1

http://www.glamour.com/health-fitness/2011/02/shocking-body-image-news-97-percent-of-women-will-be-cruel-to-their-bodies-today/1

http://www.threeboudoir.com/

http://www.underclub.co/

 

A Message From Paris

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We are on the verge of a new year and there is much to celebrate! Women from 36 countries have read the WellnessWinz blog since its launch just under 3 months ago – that’s incredible. Imagine the dialogue and awareness we can develop together in 2015! Before the new year begins I want to send a special, brief note from Paris.

…I walked across the famous “Love Lock Bridge” in Paris just a few days ago. The bridge, seen in the picture below, has thousands upon thousands of locks on it. The tradition is for sweethearts to display their love by placing a lock on the bridge. This is much like couples carving their initials into a tree. The bridge is so popular that it’s actually suffering physical damages due to the weight of the locks. Thus, I decided that it wouldn’t be right for me to place a lock on the bridge in honor of WellnessWinz. Instead, I’m sending this “love note” to my readers as a metaphorical lock and promise.

Love Lock Bridge

WellnessWinz will continue to post at least once a week for all of 2015. Even on busy and overwhelming weeks, I will find time. No matter what. Women’s wellness is too important to “put off until tomorrow” because a healthy woman takes on the world with an exuberant energy that is unparalleled.

As we enter a new year it’s also important to look back and remind ourselves of the lessons we’ve learned. Please enjoy perusing the Archives page for posts you want to read again or skipped posts that you still want to make time for. There is a little something for everyone and MUCH more to come!

Upcoming: The new year will kick off with a series of posts that will help you understand how to create and maintain a healthy exercise routine. Rest assured that this year you won’t burn out after a month of hitting the gym hard. I will be here to guide you through posts and to answer questions/emails. Please reach out to me about your personal goals or needs and I will help you more one-on-one (don’t worry this is my favor to you – no charge)! You don’t have to feel lost on your health journey – there is a roadmap we can create and follow together!

Navigate your year

I have no doubt you will be marvelous in 2015! Cheers to ringing in another year!

Yours in health and wellness,

Maggie

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