Wake-up time: 6:30-7am

• Breakfast
• Playtime

Nap 1: 9-9:30am

• 1-2 hours in duration
• 2 1/2 or 3 hours after waking
• If under 1 hour nap, wait 20 minutes before picking baby up. Get baby out and wait until next nap.

Nap 2: 12:30- 1:30pm

• 1-2 hrs long
• wake-up no later than 3:30pm

Bed time: 6:30-7:00pm

• Establish routine

*Dinner

*Bath

*Bed

• 20 minutes before going to bed, keep baby calm with no over-stimulating activities.
• If baby cries for 55 minutes non-stop, pick baby up, feed baby and put baby back to bed without talking.
• If no naps happen before bedtime, early bedtime of 6:00pm or 6:15pm is best.

Extra tips to making baby’s sleep schedule more successful:

• Let baby cry it out up to 1 hour and 15 minutes. Imagine if you were craving chocolate and someone kept introducing it and taking it away without you ever getting the chocolate, that’s how a baby feels when you constantly re-enter baby’s room to soothe baby without ever picking baby up.
• In the morning, don’t get baby out of bed until desired time…6:30-7am. If you get baby out when baby cries, baby will establish that early rise time.
• Stay consistent for 14 days and it will work!
• Room temp should be between 68 degrees and 72 degrees
• Use a sleep sack

We used this exact schedule and it worked! Our daughter goes to bed at 6:30pm nightly and sleeps until 7am:) It was so hard to hear our beautiful daughter cry but it was well worth it now that she knows it’s bedtime and mommy can finally sleep through the night! Tough love is exactly that, tough but out of a loving place. You can establish a working sleep schedule for your baby and both you and baby will be so much happier/ healthier when you do.

www.socialfluency.com

I’m so excited about my new career change! I’m moving from the world of personal fitness training and into the world of personal development. Social Fluency is where it’s at baby:)

I must start off by saying I thoroughly enjoyed being a Personal Trainer. I met some very inspiring people along my 6+ years of being a Certified Personal Trainer. And I learned so much about myself. I learned a great deal of compassion, understanding and how to make myself more vulnerable to others. Vulnerability is exceptionally hard for me and it is my goal to make myself more open to others and let people in on who I truly am and what I have gone through. I want that freedom that comes along with openness and transparency. The most special part of training people was the emotional connection I built with my clients. I felt truly honored to be assisting others with their journey of self-improvement. Fitness changes everything from one’s health to happiness and I don’t know of any other profession better I could have begun my career journey with. After 6+ years within the fitness industry, I realized the over-all most fulfilling role for me was helping people build lasting confidence and this is where Social Fluency comes into play.

Social Fluency is just what people need in this isolating time of technology obsession. As technology advances, socialization skills fall by the way side. When was the last time you went for coffee to catch up with a friend? I bet you think why bother when you can stalk their Facebook page instead. Don’t get me wrong, I think technology has it’s place but you cannot mistake entertainment for your social outlet. And keep in mind, people portray a false sense of themselves on social networking sites to appear exciting, perfect and happy. Do you see many candid and awkward photos…I think not. Only the pictures where we look our best are allowed to make it on the various narcissistic sites. It truly saddens me to see the state in which the majority live their lives, isolated and disconnected from real social interactions. And are kids are going to be so much worse off if Social Fluency doesn’t step in.

Here is to an exciting new career where I get  to help others create the life they want while accomplishing my goals of becoming more vulnerable, getting over public speaking fears and becoming an instructor at Social Fluency It’s time to expand my comfort zone baby!

Moving forward, beyond the challenges I have faced since moving to San Francisco a month ago, I am now focusing on all the benefits of creating a new life in this new country. The beginning happily starts with restful sleep and ends with reinventing myself to become the person I always knew I could be.

Oh glorious sleep, how I’ve missed you so. We hired a sleep coach 2 weeks ago to help us transition our 11 month old from co-sleeping with us in our bed and move her to her own crib…what a success it has been! After a week of getting used to hearing our daughter cry herself to sleep, we can now say our little one is calmly going to bed at night from 6:30pm until 6:45am. What a relief! The fog of exhaustion is finally wearing off and I am starting to feel energized in the mornings once again. Not to mention the newfound freedom of having both kids in bed and time to myself again. I highly recommend all parents to just buckle down and get the baby out of the parent’s bed and into their own bed. Everyone will be better off sleeping in separate quarters. With this regained energy, I can focus on getting in great shape again.

I started taking Pilates training at the Sports Club LA downtown San Francisco. The facilities are more like a club than a gym. The 4 floors offer everything from Personal training to Yoga. The restrooms are stocked with everything one needs to get ready after a good sweat sesh. So going to this gym is something I definitely look forward to not only to get in shape but also to have me time again.

WIth the move, I have decided to move on from my career of Personal Training to a career of teaching others cognitive behavioral changes at a socialization school with the fitting name Social Fluency. I’m excited about this new career change! I’ve learned a lot about behavior through being a Personal Trainer for many years and going through the training at Social Fluency has taught me what skills people need in order to gain lasting confidence. San Francisco is the perfect city to introduce Social Fluency to and now is the perfect time to be a part of such a great company.

As you can read, I have a lot of new changes happening and I am embracing them all. I think having restful sleep again is helping my mood for the better, as is the exercise I am doing at the swanky SCLA. So here is to the adventure of living in San Francisco!

 Picking up and moving to San Francisco from beautiful Vancouver, Canada has been far from easy. Maybe if I was single and didn’t have all the demands that come along with 2 kids then this adventure wouldn’t be so daunting. Talk about over-whelming and exhausting life change!

  After arriving here to foggy San Francisco city, we were stranded outside our vacation rental we had booked well in advance; seems our key was with the owner… in Paris! With 2 hungry kids and 6 bags, we were left scrambling for accommodations for the next 7 days. We found last-minute hotel rooms, or less-than-perfect short-term rentals until we got so fed up with crappy, strange beds and invested in an air mattress to sleep in our very empty, new condo. Amidst the scrambling for a place to sleep, we had to have our oldest daughter ready, with a lunch packed, to join the summer school camp! I was not feeling the smoozing that happens in the first few weeks of a new school when I got very little and uncomfortable sleep. No time for a pity party so I did what I do best, put on the happy face and act as if all is wonderful with the new living arrangements. As the saying goes, “fake it ‘til I make it.” Good thing I am so good at faking it;)

  After dropping our daughter off at school to play and deal with nothing but fun and friends, I went on a power shop to get our place livable. Without the luxury of time, or knowledge, I bought furniture that could be delivered in the shortest amount of time. Good thing there are decent stores here. So the next week consisted of the wildest scavenger hunt for everything one needs to furnish a home for a family of 4. A few days in I became so exhausted that I was sneezing uncontrollably while trying to pick out carpets! Is this really my life?! After a month, we are finally becoming more settled.
Settling into a new condo, with new furniture, in a new country is not as fun as one may think. I don’t know a single person to vent to, or go out with. I must rely on my partner, who works long hours and sorry to say, is a man! Men will and never can replace good girlfriends…not even gay men. And there are a lot of gay men to choose from here, another shocker to my daughter who has already witnessed 2 men going at it one afternoon . Oh yeah, and there are naked, old, nasty men who see nothing wrong with letting it all hang out while having an afternoon coffee. Being naked outside is legal here, gross!!!! Is this really my new home? I hope it gets better fast, or I adapt to all the weirdos fast.
San Francisco may be my new home for now but I will always consider Canada home. How can I forget a country that has a lot of natural beauty and free health care? So the saga continues in this new city with endless possibilities?

To be continued…

Hello friends and valued readers,

  As you have noticed, I have not published any new blogs for over a month now…on purpose. I am currently working on a very exciting new project where I am taking my blogs to a whole new level. This is a brand new project with a new website, logo and new name…stay tuned for this exciting and transformative new movement.

In other breaking news , my 2nd daughter has been smiling since she was 3 weeks and is only 2 1/2 months today. So often we focus on the big picture and forget the little things that bring such joy. My baby’s smiles bring me such joy that surpasses anything of monetary value.  So my challenge to you is to focus on the mini milestones and celebrate them along the way towards achieving the bigger goal.

Stay tuned for more details on my new inspiring* project…

The cold weather is here to stay so now is the time to take all the necessary actions to avoid illnesses.  Here are a few tips to get you started on the road to preventing sickness:

1. Wash your hands! The #1 preventative measure to avoiding illnesses.
2. Avoid sugar…worst offender when it comes to your immune system.
3. Get plenty of quality rest (not an option for those of us with a newborn )
4.  Vitamin D is essential
5.  Regular exercise
6.  Healthy nutrition

• Raw, grass-fed organic milk, and/or high-quality whey protein
• Fermented foods such as raw kefir, which are rich in probiotics- good bacteria. Research shows that 80 percent of your immune system resides inside your digestive tract, so eating probiotic-rich foods, or taking a high-quality probiotic supplement, will support your immune system.
• Organic eggs
• Grass-fed beef
• Coconuts and coconut oil
• Animal-based omega-3 fats, such as krill oil
• Locally grown vegetables
• Mushrooms, especially Reishi, Shiitake, and Maitake, which contain beta glucans (which have immune-enhancing properties)
• Garlic, a potent antimicrobial that kills bacteria, viruses and fungi. Ideally this should be in fresh form, eaten raw and crushed with a spoon just before eating.
• Herbs and spices with high ORAC scores: Turmeric, oregano, cinnamon, cloves.
• Plenty of fresh, pure water. Water is essential for the optimal function of every system in your body and will help with nose stuffiness and loosening secretions. You should drink enough water so that your urine is a light, pale yellow.

       7.    Find an outlet to deal with daily stresses and emotional issues.

              Stress can worsen cold symptoms and depress your immune system.

       8.  Use supplements to boost immunity

• Vitamin C: A very potent antioxidant.
• Oregano Oil
• Propolis: A bee resin and one of the most broad-spectrum antimicrobial compounds in the world; propolis is also the richest source of caffeic acid and apigenin, two very important compounds that aid in immune response and even fight cancer.
• Olive leaf extract: Ancient Egyptians and Mediterranean cultures used it for a variety of health-promoting uses and it is widely known as a natural, non-toxic immune system builder.

       9.   Use antibiotics infrequently and only in worse case scenario.

I hope these tips help prevent you from getting a cold, or flu during the winter season.

Having a second daughter, only a month ago, brings up the age-old problem of sibling rivalry and how a parent can deal with this common issue.

I grew up in a family of 6 kids so you can imagine all the challenges when it came to getting parental attention… I rarely got any. I understand the challenges of having so many children and the lack of time to give individual attention, the reason I am so happy to have only 2 children. Lack of parental attention can produce competitiveness between siblings who are striving for acknowledgement. I know from personal experience that jealousy within a family is a real problem, due to siblings feeling the need to compete with one another… I still have to deal with this problem. Some of my siblings have serious jealousy issues when it comes to finances, careers, appearance or with life in general. My siblings turn into “frenemies” when I am doing well but will be my friend when my life gets challenging… hmm, makes you wonder about these kinds of “friends.”  How can I avoid this problem between my own daughters?

I plan to teach my daughters, from a young age, to be happy for one another’s successes. Teach them life will be happier if they cheer each other on instead of trying to out-do each other. I especially want to teach my daughters how to achieve self-esteem and to recognize their own self-worth. And to never judge themselves based on another’s achievements. I plan on teaching my daughters that being friends with each other is way more enjoyable than being competitors and there is room for both my daughters to be brag-worthy… just in different areas and at different times.

I find it very sad that siblings compete with one another instead of being each other’s cheerleaders.  Life would be so much happier if siblings could learn to be each other’s best friends and not “frenemies.” I am going to do all I can to prevent the sibling rivalry from occurring between my 2 daughters, who are unique and special in their own way.

Breastfeeding is the #1 choice when it comes to the best nutritional option for babies because of the many different benefits breast milk provides…

• Protects infant against illnesses, infections and allergies.
• Enhances child’s intellectual development. Breastfed babies’ IQ are 8 to 10 points higher than that of formula-fed babies.
• Helps mother’s uterus return to original size.
• Financial savings… free!
• More ecological… no waste.
• Breast milk is tailor-made to fit baby’s nutritional needs.
• Breast milk is easily digested by baby.
• Breast fed baby’s stool is almost odourless.
• Contributes to the maturation and development of baby’s digestive system.
•  Breastfeeding releases endorphins, which creates a feeling of relaxation and well-being in mother and baby, and is even an ideal pain reliever for baby.
• No preparation, sterilisation, etc. of bottles and formula.
•  After birth, there is a period of “external gestation” which lasts 9 to 12 months. Breastfeeding creates superior attachment between mother and child, and meets baby’s every security, affection and physical contact need.
•  Breastfeeding mothers regain their pre-pregnancy weight more quickly than non-breastfeeding mothers.

Beyond all the nutritional and emotional benefits, breastfeeding is known to help mom with weight loss. The average breastfeeding mom burns 500 calories a day, up to 4 lbs. a month! The best part is, mom gets to sit while burning these calories  Add good nutrition and modest exercise to the mix and mom will be back to her pre-baby body in less time than it took mom to grow baby. Do keep in mind these are averages and every body is different. Also, it took 10 months to grow baby so allow the same amount of time to get back into your former shape… minus a few changes. A great motivator to stick with breastfeeding is the weight loss so stick with it and reap the many rewards!

Preparation, preparation, preparation is the key to a successful birthing plan. For me, that included regular hypnotherapy sessions, acupuncture and an open mind to a new birthing experience.

Hypnotherapy was my saving grace when it came to the idea of birthing another child peacefully, naturally and with little discomfort at home. Having had a hospital birth with 2 epidurals (the 1^st failed to work) at 10 cm the 1^st time, I was terrified of repeating that same experience. Calm was not part of the equation when I gave birth at 22 years old. Blame it on age; blame it on all the fear-mongering shows and stories but I had a very scary 1^st birth experience. That all changed after regular visits with my amazing hypnotherapist! Coupled with acupuncture, I was good to go mentally and physically to experience a home-birth/ water-birth.

My water broke at 7:30pm October 18^th…the second time my water broke as a first sign I was having a baby very soon. Water breaking as a 1^st sign of labour is very rare; it also means baby will be coming very soon. The 1^st thing I did when the 1^st contractions started, after calling my doula, was get in bed, light some candles and put on my birthing cd that was made for me by my hypnotherapist. The key to manageable contractions was to breathe into them, blowing out my belly to make more space for baby to move down more easily. The worst thing to do is tense up, that only makes the sensations more intense. So with each consecutive contraction, I closed my eyes, remembered my hypnotherapy cues and breathed through the contractions. What a world of difference this made! The contractions were very manageable to say the least with very little pain. They felt like menstrual cramps and I didn’t even make a noise while feeling the sensations! My labour progressed very fast and I was in active labour quite quickly. My partner filled the birthing pool, dimmed the lights and put on music to set the stage for a very calm and beautiful water-birth at home. I entered the pool and within 2 hours and 4 breathes, baby Sofia was born in the water! The biggest fallacy is the need to push; this couldn’t be farther from the truth. My body was doing the work for me and all I had to do was breathe and let my body do all the work and it did. My partner even felt inspired to deliver our baby himself, no help necessary from our midwives. Sofia was born in the most beautiful, even “romantic,” way at 4:20 am on October 19^th…1 week early. Out of a scale of 1- 10, this birthing experience was a 3 when it came to “pain;” my 1^st birth in the hospital with medical interventions would be an 11!

Do I recommend all women to prepare for a home-birth/ water-birth… hell yes! We have the power and ability to give birth naturally and with little discomfort… my birth experience is proof of that.

To make a positive change in this world is easier than one may think.  Here are 50 ways that you can start to improve this world today.

1. Learn mouth to mouth…imagine saving your best friend’s life.
2. Use re-usable bags.
3. Spend time with a child.
4. Take public transit when you can.
5. Hug someone.
6. Plant something.
7. Install energy-saving light bulbs.
8. Get fitter and feel better.
9. Purchase fairly traded products.
10. Turn your heat down by 1 degree.
11. Smile and smile back at a stranger.
12. Do the speed limit.
13. Recycle your cell phone.
14. Spend time with someone from a different generation.
15. Register as an organ donor. www.givelife.ca
16. Give your change to charity.
17. Watch less TV.
18. Learn to be friendly in a different language.
19. Learn one good joke and make someone laugh.
20. Learn how your money is invested.
21. Turn off lights when leaving the room.
22. Use your will for the good.
23. Have more meals together.
24. Repair instead of replace.
25. Recycle your old books…pass them on.
26. Give blood.
27. Pay a little extra at charity-run stores.
28. Hang your clothes out to dry.
29. Recycle old computers.
30. Bake something for a friend.
31. Turn off the tap while brushing your teeth.
32. Offer to mow your neighbor’s lawn.
33. Offer up your seat to another.
34. Use re-usable mugs and not disposable cups.
35. Write to someone who inspired you.
36. Take time to listen to others.
37. Let in 1 car on every journey.
38. Don’t over-fill your kettle, save water.
39. Shop locally.
40. Join something.
41. Turn your engine off while in a stationary position.
42. Recycle your old glasses.
43. Unplug electronics when not in use.
44. Pick up litter.
45. Know your neighbors.
46. Use both sides of every piece of paper.
47. Pass on these tips to friends.
48. Think of actions you can take to improve the world and tell your friends.
49. Learn more, do more.
50. Do something for nothing.

Making our world a better place starts one person at a time and no act of kindness goes unnoticed. One person really can make a difference; you can be that person today.