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Fitness + Movement

5 Daily Habits for Elevated Energy

@taylored.wellness

taylored.wellness

EPISODE 3: MAMA INTUITION 💙🧠 Motherhood- it

EPISODE 3: MAMA INTUITION 💙🧠

Motherhood- it’s a wild transition. You’re experiencing changes in your body, hormones, relationship dynamics & you’re now caring for this tiny human 24/7!

It can feel like a lot. & you start to wonder if you’re doing anything “right.”

All the books, experts & opinions of others can start to cloud your own judgement.

They can make you feel anxious, unprepared & you start to question your own instincts.

But in reality, you’re deeply connected to your baby and it’s YOU who knows exactly what they need.

When you can tune out all the extra noise and tune into your baby, you’ll begin to see that they are constantly communicating with you!

Each child is unique and when we can lean into this & encourage mamas with confidence & grace, the experience is SO much different. ✨

Yes there are still challenges & hard days where the anxiety and overwhelm creeps in… but these feelings don’t have to consume you, instead they can be overcome by the deep knowing that you know exactly what’s best for you and your baby!

Take a deep breath & trust your gut.

You got this mama 👊🏻

Share this with your mama friends who need this reminder! 💙
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#mamaknowsbest #newmama #newbornlife #postpartumsupport #postpartumnutrition #postpartummentalhealth #boymama #motherhoodjourney

8 weeks of our sweet Cruzy! 💙 🥹

8 weeks of our sweet Cruzy! 💙 🥹

EPISODE 2: MAMA NOURISHMENT 💚 I know the strugg

EPISODE 2: MAMA NOURISHMENT 💚 I know the struggle of making sure you stay fed while taking care of littles! (Save this for food tips!)

Whether you’re nap trapped, soaking up time with your babe, or trying to get SOMETHING done 🤪it can be easy to skip meals or rely on quick processed foods to make it through the day.

But your body and growing baby are demanding much more than this! This postpartum period is extremely energy intensive and when you’re not getting the nutrients you need it
⚡️ zaps your energy (with sleep always in limbo it’s so important to lean on food and other ways to support our energy)
🥴 your mood, patience & overall ability to handle stress is wrecked. ( i know I have way less emotional regulation when I haven’t been eating enough!)
& it also affects the quality & composition of your breast milk! (You’re still growing your baby!👶🏻)

Taking care of yourself during this time (and beyond) will show in your future cycles, pregnancies, menopause and overall ability to show up as the mama you want to be!

While motherhood is extremely challenging in so many ways, it doesn’t have to mean you’re depleted & running off of coffee and protein bars, let’s shift that narrative👊🏻

For me, this season of life calls for intentional planning around food, batch cooking easy to grab meals & calling in support when I need it! 🥓🍳🍊🍯

Here are some of my weekly staples 👇🏻

• frittatas
• hard-boiled eggs
• bacon & sausage
• soups & stews
• meatballs
• raw cheese & fruit
• protein muffins
• gelatin gummies
• oatmeal bakes with added protein
• greek or Skyr yogurt with fruit

Always an emphasis on protein & fat! With seasonal fruit, loads of animal foods & a lot of calories!!

You’re worth it!!! This isn’t a time to skimp on food

We can have full lives, while still making our needs a priority 💚

I want to have the energy to run around with my kids.
I want to take care of myself so that I can show up as a mama who is calm, patient and present.
I want to show my kids what it feels like to be running off of real food.
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#mamafood #postpartumnutrition #simplerecipes #batchcooking #newmama #newbornlife #naptrapped #moreenergy #postpartumhealing

My lil sonshine ☀️ I’ve always loved how the

My lil sonshine ☀️ I’ve always loved how the sun signals to us to be grateful for the start and closing of each day. 🌅

I remember the night I was in labor thinking- this may be the last sunset I see before our boy is here with us! & a few hours later he was in my arms 🥹

The sun is such a powerful force- setting our internal clocks into motion, fueling us with energy, uplifting our mood, replenishing the earth…yet the way our society is set up today tends to pull us indoors, seated & behind screens for a majority of our days.

Is your life filled with artificial lights from phones, computers, & television screens? Or are you actively pursuing a life filled with nature and natural light?

One tends to lead to more anxiety, depression, self judgement and disease… while the other brings more joy, health, connection & FUN!

I don’t know about you, but my time outdoors is always more memorable 🥰. And while you may have a job that requires you to be inside there’s always ways to bring more nature into your life 👇🏻

• sit by a window
• get a plant for your desk
• eat your lunch outside!
• go on a family walk after dinner

You don’t have to wait for the “weekend” to get your nature fix 🌲

What’s your favorite way to infuse nature into your day?
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#naturemama #getoutside #1000hoursoutside #familyadventure #circadianrhythm #moreenergy #kidswhoexplore #naturebaby #beachbabies

EPISODE 1: NATURE WALKS I’m always preaching abo

EPISODE 1: NATURE WALKS I’m always preaching about how much a daily walk in nature will change your life 💚

It often feels like we don’t have “time” for things, and I get it. Now as a mama with a newborn it can be tough to fit it all in. & that’s why I’m all about finding activities that can meet multiple needs! And a walk in nature is like hitting the jackpot, let me tell you why 😉👇🏻

☀️ Energy & Sleep : getting natural light not only makes you feel more alert but it will help you sleep better at night, setting the rhythms for cortisol and melatonin the hormones that make you feel energized vs sleepy

👣 Reduce Pain/Inflammation : put your feet on the earth! If you’re blessed to live in a place with mild weather you can walk around barefoot in the winter. This helps decrease oxidative stress, reduce anxiety, improve mood and energy, and the list goes on! If you’re in a snowy place - start a snowball fight and get the same benefits 🤪

🧘🏼‍♀️ nervous system regulation: we all feel more zen in nature! (Your baby too!!) a walk outside will instantly put you in the parasympathetic state

💚 enhance relationships: some of my deepest most fun conversations happen when I’m on a walk with friends. It elevates the mood, expands creativity and it just takes off the pressure + makes people open up more!

🤸🏼‍♀️ movement: with the amount of sitting that happens in todays society, we could all benefit from getting the blood flowing and moving our bodies!

I could keep going but instagram is telling me to wrap it up. 🤪

So I challenge you to go on a walk every day this week & then tell me how you feel. 🤗 Are you in?
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#grounding #getoutside #1000hoursoutside #barefootgirl #naturefamily #familyadventure #babysoother #sleeptips #moreenergy #naturalmovement #stressresilience

My newest sidekick, I’m so excited to explore th

My newest sidekick, I’m so excited to explore the world with you 💙

I know you won’t remember these days, but I sure will & I hope you forever carry the feeling of how much love was poured into you 🥹

It’s been 6 weeks since the most wild night of o

It’s been 6 weeks since the most wild night of our lives thus far!

It was intense.
It was mental as much as it was physical.
There were points in which I wasn’t’ sure how I was going to get through it.

But I freakin’ did it. Without interventions and without a single person from our birth team, a team I had carefully selected in the first months of my pregnancy.

I put trust in other people to bring my baby into this world, when really all I needed was to trust that my body knew exactly what to do.

I had been very intentional my entire pregnancy, creating the most nourishing home for my little guy and I felt so connected with my boy.

Although my instincts told me he was coming early I was constantly told that as a first time mama I should plan to go to 42 weeks and to expect a long labor & unfortunately these assumptions are what led my birth team to disregard what I knew was happening in my own body.

Our boy made his grand entrance right at home in our bathroom with just his dad beside us, I pulled him out with my own hands put him right up on my chest and his fierce cry let us know he was healthy & strong. He calmed down as soon as he heard our voices & that moment of finally meeting my little man was absolutely unreal.

Although this was far from what we had planned, somehow I just know this is exactly the way he wanted it to be.

Home is where I felt safe.
Uninterrupted.
Where I could let my body do it’s thing.

And that’s exactly what happened. WOW
Women are badass.
Birth is insane, beautiful, primal & there is no guidebook, team or plan that’s going to make things go smoothly. It’s really only about you & that baby- let everything else fade away.

And of course the support can be helpful, but after going through labor I realized how sacred, personal and energy sensitive the space is.

I recorded my full birth story this week and plan to share it soon, we will also hear from super DAD, husband, photographer doula @cashflowalexio & what he thought about this whole unassisted home birth 😜 thank you for keeping me fed, hydrated, and feeling confident as we tackled our greatest adventure yet 💙
#freebirth #positivebirthstories #mamaknowsbest

Baby-wearing Mama Struggles! Anyone else!?

Mama’s gotta eat!!! Let me know in the comments the last food item you dropped on your baby’s head 🤪
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#babywearing #babywearingmama #crunchymom #postpartumnutrition #newmamalife #newborntips

Birth - no matter how it happens, it’s a wild an

Birth - no matter how it happens, it’s a wild and raw event. ❤️

Bringing baby Cruz into this world was the most intense, primal & transformative experience I’ve ever been through.

But it takes time to process.

The recovery is not only physical, but it’s mental, emotional and spiritual too.

Those first few days, weeks (even months) are such a unique time. I noticed my nervous system was extra sensitive, and I could tell my baby was mirroring the same energy & I made it a priority to protect our energy 🧘🏼‍♀️

Mamas are so deeply connected to their babies and I felt this on such a high level!

Don’t be afraid to set boundaries, to hold off on having guests who just want to come over and meet the baby. To create your newborn bubble and move at your own pace. To release the pressure of getting back to the texts and phone calls until you feel ready.

Tune into what you need, what feels right for you & make that a priority.

Birth, motherhood, life with a newborn- it’s a whirlwind and alongside all the changes you’re dealing with major hormonal shifts and emotional tides. It’s A LOT- and nothing can really prepare you for it until you’re in it!

When I’m feeling dysregulated I get outside, put my feet on the ground and move my body and my energy shifts instantly & Cruz completely relaxes too. The sounds of nature, the fresh air, the sun on your skin, the sand beneath your feet…reconnecting with these things will bring you back to what truly matters.

I’ll be sharing my full birth story next week! 😬 stay tuned 💚 if you have any specific questions drop them below 👇🏻

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#positivebirthstories #unmedicatedbirth #homebirth #newmama #motherhood #beachbabies #postpartumrecovery #newbornlife #naturefamily #stressresilience

A little backstory on Cruz’s name 👶🏻🏄🏻‍♂️

Alexio & I met in college at UC Santa Cruz - a little wonderland nestled between the ocean & the redwoods. 🌊🌲

my fellow banana slugs 🍌 🐌 already know the magic of this place.

Swipe to see our first photo together taken over 9 years ago on the tip top of a redwood tree on UCSC campus.

I didn’t know what I was getting into, but we hiked to this massive tree house that was built by engineer students (insane right!?) & He asked me to climb it with him… I of course said “let’s do it” (and beat him to the top😜) Alexio says this is the day he fell in love with me, and we’ve been adventuring together ever since. ☺️

Some of my fondest memories are from Santa Cruz and it holds such a large piece of my heart - when we found out we were having a baby boy I knew his name had to be Cruz 💙

We hope this little guy loves nature as much as we do (let’s be honest, he’s not going to have a choice 😂)

There is such a power in nature exposure, especially for kiddos! Nature is a tool to help us feel calm, connected & present which are important values I want to instill in my family 💙

How does nature make you feel? 👇🏻☀️⛰🌊
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#beachbaby #naturelover #familyadventure #bananaslugs #getoutsideandplay #santacruz #naturemama #nervoussystemregulation #destressing #staygrounded #postpartummentalhealth #kidsoutside

One thing I’ve really focused on in this postpar

One thing I’ve really focused on in this postpartum time is taking care of myself so that I can meet my baby where he’s at.

It seems society is so eager to push baby to fit specific circumstances. I don’t know how many times I’ve been asked “is he a good sleeper?” “Is he sleeping through the night?”

Right now he’s sleeping right in bed with me- he wakes up to feed, for snuggles, for comfort, to let me know he needs the bathroom and I love it! It’s what works for us right now. I’m helping him learn how to sleep, to feel safe and I’m happy to provide him with the comfort. I know one day he won’t need that anymore 😭

Swaddling in a bassinet just didn’t feel right for me. Tune into what’s right for YOU! & ignore the outside pressure and fear that is put onto so many mamas!

But no matter what you choose - your own needs have to be met too. With frequent wakings in the night I prioritize my sleep in other ways. I go to bed early and I sneak in naps when I can. I stay hydrated and eat consistently throughout the day so I feel stable and well nourished.

This allows me to handle the interrupted sleep while remaining calm and patient. Some days Can feel hard and at times I feel overwhelmed and that’s when I tag in my partner 👊🏻

Do you ever feel like you have to suppress your intuition because the world tells you that you’re doing it wrong?

#newbornsleep #postpartumnutrition #postpartumrecovery #babysnuggles #cosleeping #newbornlife #newmamalife

M A M A S 📢 ‼️ stock up on these foods to s

M A M A S 📢 ‼️ stock up on these foods to support postpartum healing & breast milk production!

Pregnancy is often a time we gain a new sense of motivation to make changes to the way we live & the way we fuel our bodies!

Growing your baby is an energy intensive process and requires specific nutrients for you & your little one to thrive !

There’s a lot of attention put on pregnancy, labor, the birth plan…and then bam the baby is here and your whole world changes.

But did you know your energy needs are actually higher in postpartum than they were in pregnancy 😮

Your body has a ton of repair to do, your baby needs you all the time, your sleep is affected, your hormones tank, your emotions are all over the place & you just entered a phase of life that has forever changed you.

ITS A LOT! & it’s easy to lose yourself in the whirlwind of newborn life. Which often looks like skipping meals, dehydration, resorting to processed foods and overall under-eating which is the quickest way to feeling depleted, irritable, overwhelmed & exhausted..

In order for you to heal properly, have energy & nourish your baby well…you have to nourish YOU too!!!

& a huge part in this is making sure you are eating often and eating nutrient dense foods.

These are some of the top foods I eat on a daily basis & recommend to clients in the prenatal & postpartum stages.

The way you take care of yourself now will impact your future fertility, pregnancies and overall vitality.

Whether you’re postpartum, pregnant, or planning for a lil babe one day, Save this to reference ✨
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#postpartumnutrition #postpartumfood #postpartumhealing #prenatalnutrition #newmama #newbornlife

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