Belly Binding with Kelly Rogers

Hello to all the lovely mama’s of London and area,

My name is Kelly Rogers, owner of Happy Rock Holistics, with an incredible passion for holistic health and wellness. For the last seven years, my interest and drive to promote natural health options continually grows. My roots were planted with Holistic Spa Therapy where I worked with herbs & botanical infusions, specifically created for unique skin conditions. From there I grew into providing massage and really found my passion in deep tissue massage, specializing now in massage for pregnancy and infants and hot stone massage. Blending and using unique combinations of essential oils enhanced my journey, bringing a love and enjoyment into everything I do. Currently, I blend all the above into my present adventures, while teaching workshops and making 100% natural products, sold locally and on Etsy.

I’m the girl who wants to save the planet and heal the world. This intensified while I was pregnant and found a magical desire and connection to holistic pregnancy and birth and as my daughter, aged 2, and belly for our next little babester continues to grow, so does my quest for natural childhood health options.

Sacred Pregnancy is this really beautiful movement I came across when I was pregnant with my first babe. My naturopath at Rebirth Wellness told me about it and I remember feeling such a connection with this ‘love labour’ talk and creating positivity around birth.

They were holding live retreats around the world, and I was finally able to pursue a few of the training courses offered. I’ve completed Sacred Pregnancy Retreat instructor + am Certified Belly Binding Artist.

If you haven’t heard of Postpartum Benkung Belly Binding, here are some of the benefits:

1.assist in abdominal wall retraction (diastasis recti) 2. supports the womb after birth and speeds up the process of contraction 3. great for C-section healing 4. protects and assists swollen internal organs to return to their pre pregnant shape 5. tightens other body parts covered by the binding that may have lost muscle tone during pregnancy 6. improves circulation + breaks down fat and cellulite, accelerates fat burning 7. relieves water tension 8. supports spine and posture realignment 9. Support the pelvic floor 10. Offers back support 11. Release of muscular and tendon tension throughout the torso region 12.stabilizes loosened ligaments 13. helps close ribcage & hips to previous dimensions with steady pressured support 14. looks sexy 15. feels great

I would come to your place usually around day 3-5 to bind your belly. It is always lovely to pair your Belly Binding experience with a little bit of postpartum healing treatment. Whether you would like to choose from:

Ayurvedic Belly Firming Paste $25 Hot Stone Abdominal Press $15 Warming Oils Massage $20 Tuck in Ceremony + Blessing $20.

The Belly Bind on it’s own is $120 for me to bind and give you in home tutorial on binding is $25.

To borrow a bind just for the 40 day binding period is $65, instead of $120.

There is an Honoring bath + Flower crown that is also added into the whole Honouring Mama Package for $225 which includes all of the above.

You can wear the bind over top of clothes, on top of the underlay, or on bare skin.

You can wash the bind yourself. If it’s easier postpartum I can do a pick up, wash, iron, and deliver again for an extra $20.

It’s super common for friends and family to come together and honor the mama as well as a more private healing experience. Anyone who supports your post baby healing process are welcome to be present during the ceremony as well. It makes an unforgettable gift and experience.

Please feel free to connect with me regarding any of the information you have read.

So happy that I was able to share my experience and passions with you here, thanks for reading, and I look forward to treating you ladies!

Please like my page: Www.facebook.com/happyrockholistics

Contact info:

Kelly Rogers Www.Happyrockholistics.ca Happyrockholistics@live.com 519-319-5721

Products Sold at: The Been Garden -1018 Dundas Street Purdy Natural -111 Mount Pleasant Rebirth Wellness -256 Central Ave NORTH Yoga and Wellness -opening soon

and online through12007152_10156025932455626_1925273450_n: Www.etsy.com/happyrockholistics

 

 

 

Exercise after baby

It is not just about losing “baby weight” after baby is born, for most moms, it is just nice to get out of the house. Whenever you decide to start exercising again it is best to consult with your health care provider, but you must listen to your body. If something is uncomfortable or hurts, you should take a break. Every delivery is different and even if  you feel you are okay to start back, there could be more going on than you think.  

 

The biggest thing to remember is that stubborn baby weight didn’t show up overnight, and it won’t go away overnight. It took nine months to gain it, so be patient with yourself when you are working on losing it. Don’t compare yourself to the mom next to you, we all have different body types and metabolisms and we change at different rates.

 

According to the Mayo Clinic:

 

Regular exercise after pregnancy can:

  • Promote weight loss, particularly when combined with reduced calorie intake
  • Improve your cardiovascular fitness
  • Restore muscle strength and tone
  • Condition your abdominal muscles
  • Boost your energy level
  • Improve your mood
  • Relieve stress
  • Help prevent and promote recovery from postpartum depression

Better yet, including physical activity in your daily routine helps you set a positive example for your child now and in the years to come.

Physical activity goals

For most healthy women, the Department of Health and Human Services recommends at least 150 minutes a week of moderate-intensity aerobic activity — preferably spread throughout the week — after pregnancy. Consider these guidelines:

  • Take time to warm up and cool down.
  • Begin slowly and increase your pace gradually.
  • Drink plenty of fluids.
  • Wear a supportive bra and, if you’re breast-feeding, nursing pads in case your breasts leak.
  • Avoid excessive fatigue.
  • Stop exercising if you feel pain.

A little more about our business

We offer a variety of classes from Bootcamps and TRX in the evenings and on weekends to Mom & Baby TRX and Bootcamps during the day and some evenings. We also have one on one training and semi private training. We love to help not only new moms, but everyone on their journey to become healthier. I really love and am impressed with the amount of people who make the time to do something for themselves and even include their little ones. When you include your baby in your workout, it is a whole new bonding experience. When you register for a fitness class, you don’t always know what to expect but I can tell you that you will not only come out at the end being much more healthy and more fit, but also with some friends and a great support system.

Sometimes joining an exercise program isn’t about losing weight, its about getting out with people in the same situation as you, other moms that need a little me time, other women that are looking to boost their self confidence or people looking to burn off some stress after a long day.

Our programs are designed with the social aspect included, on purpose. This is a safe environment where you can come and talk about how you were up all night with your baby while your husband was snoring in bed, or how your boss was a big jerk, or you were dealing with a difficult customer or your mother in law is driving you insane.

We all need a break, this is nothing to feel guilty about. If we aren’t taking care of ourselves how can we honestly expect to be able to take care of anyone else? For our own sanity, health and wellbeing we need to make time for ourselves.

 

Benefits of group exercise

Exercise does not always have to be boring, hard work. Yes, it can actually be fun. Think of group exercise as a night out with friends, but you are doing something beneficial for yourselves. There are so many awesome factors to group fitness classes. You can do these classes with your friends or you can meet new people and create new friendships. This then brings in the accountability factor, if you miss a class the other participants will be asking where you were and why you missed class. This will really help you stick to your goals because you won’t want to let down the others in the class. When you see the other people in the class doing certain exercises it makes you believe you are also able to complete those exercises, so you push yourself a little bit more. Studies have shown that you are more likely to push yourself in a group setting. Getting fit can often be lonely, especially when you are just getting started. But it doesn’t have to be. In fact, it shouldn’t be.

 

Another great thing about classes is that you don’t even have to think about your workout. You show up and the instructor has designed a safe and effective workout. All these exercises require no previous exercise knowledge or experience. The instructor also helps to make sure you maintain proper form, which will prevent injuries. Instructor also help meet individuals diverse needs. During these classes the instructor will offer options for modifications for exercises and teach you how to exercise properly. A really awesome benefit of group classes is that the instructor explains benefits of each exercise, which then increases reasons to complete the workout. The instructor will include a variety of equipment to keep you motivated and interested. It is the instructor’s job to keep encouraging you to keep you on track.

 

Studies have shown that you burn more calories in fitness classes, and there is higher endorphin output. Not to mention better performance due to regular attendance. Group classes are on a set day at a set time so it is easy to fit it into your schedule and commit because it is always the same. Time will fly by during the workouts because you get to be social and discuss what is going on in your life. You may even be able to come up with solutions to problems as you talk with other participants. You get so much support from other participants, not just about your workout but in real life situations as well. You also get a sense of belonging.


Group fitness classes are more entertaining and have a variety of workouts. You get a full body workout in just an hour. Classes are lead by someone you can trust and that leader creates an environment with “rules”, direction and a clear plan. Participating in a group fitness class makes you part of a close-knit community that sweats, aches and achieves together!

What is this clean eating thing??

What is clean eating? Do I clean while I am eating? No carbs? Vegetarian?? No, no, nooooo!! Clean eating is NOT A DIET it is a LIFESTYLE!! It is not a fad or something you do to lose a few pounds, but that is a lovely side effect!

 

Clean eating is actually really simple and sooo much easier than you think. The soul of clean eating is consuming food in its most natural state, or as close to it as possible. It is not a diet; it’s a lifestyle approach to food and its preparation, leading to an improved life – one meal at a time.

Eat five to six times a day

Three meals and two to three small snacks. Include a lean protein, plenty of fresh fruit and vegetables, and a complex carbohydrate with each meal. This keeps your body energized and burning calories efficiently all day long.

Choose organic whenever possible

If your budget limits you, make meat, eggs, dairy and the Dirty Dozen your organic priorities.

Drink at least two liters of water a day

Preferably from a reusable canteen, not plastic; we’re friends of the environment here! Limit your alcohol intake to one glass of antioxidant-rich red wine a day.

Get label savvy

Clean foods contain just one or two ingredients. Any product with a long ingredient list is human-made and not considered clean.

Avoid processed and refined foods

This includes white flour, sugar, bread and pasta. Enjoy complex carbs such as whole grains instead.

Know thy enemies

Steer clear of anything high in saturated and trans fats, anything fried or anything high in sugar.

Consume healthy fats

Try to have essential fatty acids, or EFAs, every day.

Learn about portion sizes

Work towards eating within them.

Reduce your carbon footprint

Eat produce that is seasonal and local. It is less taxing on your wallet and our environment.

Shop with a conscience

Consume humanely raised local meats and ocean-friendly seafood.

Slow down and savor

Never rush through a meal. Food tastes best when savored. Enjoy every bite!

Take it to go

Pack a cooler for work or outings so you always have clean eats on the go.

Make it a family affair

Food is a social glue that should be shared with loved ones. Improve the quality of your family’s life along with your own.

 

Pretty simple right? Take it one meal at a time, one day at a time and you can succeed… YOU WILL SUCCEED!!!

The wonderful Chia seed!!

Chia seeds are among the healthiest foods on the planet.

They are loaded with nutrients that can have important benefits for your body and brain.

Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to the mint. This plant grows natively in South America. Chia seeds were an important food for the Aztecs and Mayans back in the day. They prized them for their ability to provide sustainable energy… in fact, “chia” is the ancient Mayan word for “strength.”

Despite their ancient history as a dietary staple, only recently did chia seeds become recognized as a modern day superfood. In the past few years, they have exploded in popularity and are now consumed by health conscious people all over the world.

Check out the crazy awesome nutrition facts:

 

A 1 ounce (28 grams) serving of chia seeds contains:

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are Omega-3s).
  • Calcium: 18% of the RDA.
  • Manganese: 30% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.
  • They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

 

Oh and I should mention that single ounce is just 137 calories!!

 

Chia seeds are packed full of antioxidants. Although antioxidant supplements are not very effective, getting antioxidants from foods can have positive effects on health. Most importantly, antioxidants fight the production of free radicals, which can damage molecules in cells and contribute to ageing and diseases like cancer. There are some claims online about chia seeds having more antioxidants than blueberries, but I was unable find a study to verify this claim.

Looking at the nutrition profile of chia seeds, you see that an ounce has 12 grams of “carbohydrate.” However… 11 of those grams are fiber, which isn’t digested by the body. Fiber doesn’t raise blood sugar, doesn’t require insulin to be disposed of and therefore shouldn’t count as a carb. The true carb content is only 1 gram per ounce, which is very low. This makes chia a low-carb friendly food. Because of all the fiber, chia seeds can absorb up to 10-12 times their weight in water, becoming gel-like and expanding in your stomach. Theoretically, this should increase fullness, slow absorption of your food and help you automatically eat fewer calories. Fiber also feeds the friendly bacteria in the intestine, which is important because keeping your gut bugs well fed is absolutely crucial for health. Chia seeds are 40% fiber, by weight. This makes them one of the best sources of fiber in the world.

Chia seeds are high in protein. By weight, they are about 14% protein, which is very high compared to most plants. They also contain a good balance of essential amino acids, so our bodies should be able to make use of the protein in them.

They are also full of omega 3s. In fact, chia seeds contain more Omega-3s than salmon, gram for gram.

Chia seeds are high in several nutrients that are important for bone health. This includes calcium, phosphorus, magnesium and protein. The calcium content is particularly impressive… 18% of the RDA in a single ounce. Gram for gram, this is higher than most dairy products.

Those are just SOME of the benefits, but these chia seeds are super easy to add into your diet. I personally love them in greek yogurt, but you could add them into a smoothie or a shake too. They don’t have a taste, just a little crunch. They are super tiny and you won’t even notice you are eating them.

 

5 Reasons you’re not losing weight

We all started January 2014— you were determined to finally reach your weight-loss goals once and for all! You embarked on a fitness and nutritional plan, and then you find yourself seven months into the new year. Some of you who have followed such a plan may find that you’ve had little to no progress. If you find yourself in this category, it can be so frustrating. After all, you may be thinking, what is the point of all the “work” if you aren’t seeing results?!

Before you give up, consider my five reasons why you may not be reaching your weight loss goals, and see if there may be one or more things you may be doing wrong. With some small changes to your diet, exercise routine and daily lifestyle habits, you still have time to turn things around and start reaching your goals!

  1. Lack of consistency. If you aren’t being consistent with your efforts in the gym and in the kitchen, this could be your sole reason for not seeing results. I love the quote from Robert Collier and refer to it all the time: “Success is the sum of small efforts repeated day in and day out.” It couldn’t be closer to the truth.

Success comes from small efforts done consistently, rather than big efforts done once in a while. If you are only exercising a few times a week or following your nutritional plan 50 percent of the time, that isn’t going to cut it. You are better off giving 90 percent to your program seven days a week rather than 100 percent for a day, than 20 percent for a few days, and repeating that cycle. If you want it bad enough and want results, you will need to be consistent with your efforts— both with your workouts and nutrition!

  1. You aren’t being as strict as you think. You may be following your plan pretty closely but adding in a little of this or a little of that here and there. Remember that everything adds up. You start off your day with a cup of  coffee and habitually eyeball two tablespoons of cream. That could easily contribute 50 calories and 5 grams of fat. For your snack, you grab a handful of almonds because almonds are on your plan. Rather than count or weigh your serving, you just grab what you think is a serving, when in actuality you grabbed two servings. This can add an additional 150 calories and more than 10 grams of fat! For lunch you have your lean protein and ask for olive oil and vinegar on the side. You eyeball your allotted vinegar and tablespoon of olive oil and sure enough are heavy on your pour and double your serving of oil, adding an additional 14 grams of fat and 120 calories. You do great at your next meal, having your scoop of protein, but then dinner rolls around and you again eyeball your lean protein and brown rice and add another 150 calories! Before bedtime you have a sweet tooth craving and go for a handful of healthy unsweetened carob chips, adding an additional 100 calories and 4 grams of fat.

These unconscious additions to your plan can easily add an additional 500-600 calories and 35 grams of fat! Now, imagine if you did this every day. You can easily add an additional 3,500 calories/week, which is equivalent to one pound! Even though you may be working out harder or more often, you can see how your nutritional choices can be canceling out the calories you are burning and keeping you at a standstill.

Reaching your goals is going to take mindfulness, and you’ll have to be aware of all your choices. A little bit of this or that, even if it is healthy, can all add up and end up hurting your progress. You might not be realizing it because you are eating what is on your plan, but even healthy foods can add up! Be mindful and aware of everything you are eating.

  1. You don’t have variety in your workouts. You may think you are smarter than your body but in actuality your body is smarter than you think! It gets use to doing the same things and will adapt quickly.

You have to constantly be changing up your workout routine to keep your body guessing and therefore responding. This means all areas of your training, from the exercises you do, reps you perform or cardio time and type. This is what make our workouts fantastic, they are never the same and incorporate a variety of equipment to make sure everything stays different.

  1. You are focusing too much on the scale. Put your scale away and stop letting it determine your mood or measure your success! Getting frustrated by the numbers on the scale can cause unnecessary stress that can lead to increased cortisol! Cortisol has been termed the “stress hormone” because excess cortisol is secreted during times of physical or physiological stress. It has been shown to cause an increase of fat in the abdominal area and also an increase of appetite. Just get rid of that scale!!!

Instead, measure your progress by how your clothes fit, how you look and most of all how you feel. Remember, just because the scale is not moving it does NOT mean you are moving in the wrong direction. The scale is NOT a true indication of your progress. Start using your own set of eyes and your own instincts to learn your body and listen to the signs your body gives you. If you are following your plan and being consistent with your efforts, I promise you, all of your hard work is paying off!

  1. Too much cardio and not enough weightlifting. It is common to think that lifting weights can add unnecessary size and bulk, and that cardio will help trim you down, but this couldn’t be further from the truth. I would love to know where this idea cam from. Weight training will not only help shape your body and give you the beautiful curves you are looking for, it will also add nice, lean muscle. The more lean muscle you have, the faster your metabolism is and therefore the faster you will lose body fat.

There is no other way to do this than to be consistent with weight training, a healthy diet and a realistic amount of cardio. Cardio is an essential component, but not the only component! Doing endless amounts of cardio can potentially break down muscle tissue and therefore cause a decrease in metabolism and slow down fat loss. Focus on your weight training and diet and use cardio as a secondary source of exercise but do not use cardio as a sole means of fat loss.

Mummy Tummy Restoration

Do you have that stubborn bulge right around your belly button? Do you have lower back pain? Do you feel like you have no balance? Do you have sciatica pain? Do you pee your pants when you cough, sneeze, laugh, run or jump? Whether or not you just had a baby or your baby is five, ten twenty years old, if this was never dealt with and fixed it will still linger around!

 

Widening and thinning of the mid line tissue occurs in response the force of the uterus pushing against the abdominal wall, in conjunction with pregnancy hormones that soften connective tissue. A mid line of more than 2 to 2.5 finger-widths, or 2 centimeters, is considered problematic. Diastasis recti can occur anytime in the last half of pregnancy but is most commonly seen after pregnancy when the abdominal wall is lax and the thinner mid line tissue no longer provides adequate support for the torso and internal organs.

Diastasis-Illustration

Diastatsis recti reduces the integrity and functional strength of the abdominal wall and can aggravate lower back pain and pelvic instability. Separation in a previous pregnancy significantly increases the probability, and severity, of the condition in subsequent pregnancies. Women expecting more than one baby, petite women, those with a pronounced sway back, or with poor abdominal muscle tone are at greatest risk. Genetics also plays a big role. For some women, it simply how their bodies respond to pregnancy.

 

The exercises are actually quite simple to help heal this. We offer a few programs to help with this, programs for the new mom, the experienced mom and we even do one on one programming. Sometimes it can be fixed with just with just breathing exercises.


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