ML Interest Tag: post-natal

10 YouTube Workouts for New Moms (They’re Free & Fun!)

by Whitney C. Harris

Giving birth is a workout in itself—it’s one of the most intense physical challenges a person will ever experience, which deserves more than a little rest and relaxation. But when you feel ready to get back into your fitness routine (and you get the green light from your doctor), you can jump in with these 10 free online workouts to help your post-baby body feel good. There’s something here for everybody, and every body, from gentle beginner workouts to challenging calorie burns!

 

20 Minute Postnatal Legs & Core by FIT by Larie

What it is: No equipment needed for this 20-minute workout in which you use your body weight to your advantage. Larie leads you through various sets of lunges and pulses that keep your core firm and will make you feel the burn.

Why you’ll love it: This is a great option for that very first post-birth foray into exercise because it’s quick and you can modify every move by going deeper or staying higher. Squeeze this into your day during naptime, even micro-naps! And Larie is chatty, which keeps you focused yet also somehow distracted from all that thigh-shaking.

 

12 Minute Post Natal Core Workout by BodyFit by Amy

What it is: Full of movements that focus on the midsection, this short video shows postnatal mamas how to start getting their abs back in shape by targeting the deep abdominal muscles. These aren’t your traditional ab exercises, but instead a slow reintroduction to the core muscle connections.

Why you’ll love it: The exercises are broken up by lots of restorative stretching, and if you feel like you want to challenge yourself more, do the video again.

Related: 9 Easy Ways to Squeeze In a Workout When You Have Kids

 

Mom and Baby Stretch and Workout by BrettLarkinYoga

What it is: A chance to spend 20 minutes with your baby with plenty of stretching and yoga poses for you. You may not break a sweat, but you’ll be engaging all sorts of muscles and connecting with your little one face-to-face. Great for babies who aren’t yet mobile.

Why you’ll love it: You get the effect of being in a mommy & me yoga class without having to deal with leaving the house.

 

Postnatal Yoga for Strength and Flexibility by Sara Beth Yoga

What it is: If you didn’t exercise during pregnancy and are just getting back into the swing of things after baby, you may have to work up to this 30-minute yoga instruction. It’s a basic flow routine with balance and core work.

Why you’ll love it: The voiceover instruction is calming, as is the music. And Sara Beth encourages pushing yourself through individual challenges.

 

CARiFiT: Post Natal Foundations workout by BeFIT

What it is: A 15-minute baby-wearing workout full of smooth, controlled movements. You’ll do plenty of squats, lunges, and low-impact exercises that are safe to perform with a baby strapped to your chest.

Why you’ll love it: The movement will probably put your baby right to sleep!

Related: Feel-Good Fitness Gear From Amazon

 

Post Baby Bounce Back by TiffanyRotheWorkouts

What it is: Thirteen minutes of Tiffany’s Boxer Babe series with punches, kicks, and all.

Why you’ll love it: Anyone who likes a group workout will feed off the energy of this big group video.

 

Beginner Pilates Workout by Fitness Blender

What it is: Easy, breezy exercises to shape and tone on a daily basis. You’ll spend 17 minutes doing 14 different exercises and stretches, 12 reps each, mostly lying down.

Why you’ll love it: It’s a great way to decompress and relax before sleep, especially if you’re not sleeping through the night yet.

 

Postnatal Arms and Abs by Nancy Taylor

What it is: A half hour of strength training with dumbbells and a burst of cardio to boot.

Why you’ll love it: Nancy has infectious energy and gives little pep talks throughout the routine.

 

Diastasis Reci Repair—Physio Workout for Beginners by Michelle Kenway

What it is: Some simple seated exercises to help reconnect your abdominal muscles after pregnancy.

Why you’ll love it: It couldn’t be easier to squeeze this 4-minute video into your busy day with baby.

 

Pelvic Floor Safe Core Exercises by Michelle Kenway

What it is: Michelle shows new moms how to safely and properly activate the abs without aggravating any pelvic floor issues.

Why you’ll love it: It’s not sexy, but it’s essential!

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Ultimate Guide: Hosting a Baby Shower in NYC

by Michelle McIvor Cohen

From tea parlors to cozy spas, you’ll find the perfect way to celebrate your new arrival

Having a baby is cause for celebration, and NYC moms-to-be get festive in various ways. New Yorkers host baby showers in NYC tea parlors, restaurants and spas, but that’s just the beginning. Check out our favorite venues for baby showers in NYC, no matter what type of mom (and babe) are being feted! (Want something really out of the ordinary? Try these unique locations for NYC baby showers! In Queens? These are our top baby shower venues for your borough!) Need a gift? We recommend these experiences.

FOR A PROPER TEA PARTY BABY SHOWER IN NYC

Alice’s Tea Cup

A reasonably priced tea can be tough to find. At Alice’s Tea Cup, your crew can enjoy a full English tea service without running up a huge bill. This local chain has three locations for a baby shower in NYC: one on the Upper East Side, one on the Upper West and one in Brooklyn Heights. Depending on your party size and preferred location, you can reserve a spot in the main dining room or rent a private room. Guests will get their fill on sweets, savory sandwiches and teas from around the world. Make a morning reservation before 11:30 a.m. on weekdays or 3 p.m. on weekends to take advantage of their Mad Morning Tea and get the best price. It includes popular breakfast foods for just $32 for one person and $44 for two people.

Two locations in Manhattan, one in Brooklyn
Online: alicesteacup.com

Lady Mendl’s Tea Salon 

If your goal is an authentic high tea with the mom-to-be, try Lady Mendl’s. Up the street from Gramercy Park, located inside The Inn at Irving Place, you’ll find a beautiful room with Victorian-style architecture and finishings. The inn offers a five-course tea with freshly baked scones and classic finger sandwiches. There is just one downside: the experience is costly. Pricing for the main tea salon, which holds up to 50 people, starts at $5000 for four hours on weekends. A more reasonable, yet still pricey, option is hosting the party in their formal library, which holds up to 20 guests. You can rent it starting at $2000 for up to 2.5 hours.

Inn At Irving Place
56 Irving Pl.
Gramercy
Online: ladymendlsteasalon.com

Parisian Tea Room: For a Tea Party with a Twist

You can hold a proper high tea at the brand new Parisian Tea Room (opens September 10), the decor of which is inspired by owner Karen E. Lozner’s visits to tea rooms in the French capital. But Lozner’s other passion (fashion) means you can also hold a tea and sewing party! Three-hour events are for 8 to 12 people, with high teas including waitstaff, finger sandwiches, sweets and more. 

347 W. 36th St.
Garment District
Online: theparisiantearoom.com

FOR A BABY BRUNCH IN NYC

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SERRA by Birreria at Eataly

Escape to the Italian countryside on Eataly Flatiron’s rooftop. A dining space that changes with the seasons transitions from a “flowering greenhouse” resplendent in bright pink blooms in spring to a celebration of winter beauty dubbed “Serra Alpina.” (It’s not as traditionally “girly” as the spring/summer iteration, but it’s still gorgeous.) Look for the springtime iteration to return in mid-April or so. Reservations can be made for groups of up to 25 people for a baby shower in NYC. 

200 Fifth Avenue at 23rd St.
Flatiron
Online: eataly.com

Jane 

This Greenwich Village bistro is the spot to host a bridal or baby shower. Many happy customers leave, declaring it the best brunch in Manhattan. The Green Room, Jane’s private space, holds 40 guests for a seated, three-hour party. For $45 per person, everyone will get a starter, main course, family-style sides, coffee, tea, juice, & soda. The events coordinator will work with you to customize and personalize your menu. There is no shortage of delicious entrees; we recommend including the Farm House Popover, featuring scrambled eggs, smoked ham, Gruyère and caramelized onions or the Vanilla Bean French Toast on the menu. Note: There is no room rental for a weekend brunch event, but there is a $2,600 minimum to be met before taxes and fees.

100 West Houston St.
Greenwich Village
Online: janerestaurant.com

Maman

Suppose you want your baby shower in NYC to have that certain je ne sais quoi (in this case, effortlessly chic rustic French charm), head to Maman. The cafe/bakery has numerous NYC locations that host events. Its newest, Maman King (pictured above), is the largest Maman location yet! You’ll find others in Tribeca, Soho, Greenpoint, Nomad, Cobble Hill and the Upper East Side; Marche Maman on Centre Street has an intimate outdoor garden space. In addition to the romantically charming decor, you’ll dine on delectable French bites and pastries, which can be served family style or as finger foods. Brunch, lunch, and dinner are available. Events can be booked for 15 guests or more; brunch rates start at $35 per person, and lunch is $40 per person. More info on events here. (Look good? Get cracking! This place is popular!)

Online: mamannyc.com

The Crosby Street Hotel Sculpture Courtyard

Book The Crosby Street Hotel’s Sculpture Courtyard for a genuinely luxurious yet intimate experience with European flair. The Soho Hotel’s serene space features a tall organic tree sculpture, suspended pendant lights, and the greenery of a mix of small trees and shrubs, including magnolia, hydrangea and other native plantings. Private events, held from noon to 4 p.m., are capped at 25 guests, and there is a food and beverage minimum of $95/person. Rates are $6,000 for weekdays and $7,500 on weekends. Another stunning option at The Crosby Street Hotel is The Meadow Suite, which, as the name implies, has its very own garden terrace for a special celebration. 

79 Crosby St.
Soho
Online: firmdalehotels.com

The Bonnie

This Astoria restaurant is known for its delicious fare and unique cocktails. The restaurant’s layout includes multiple rooms and intimate spaces that can accommodate small and large groups. The three most popular areas for baby showers are The Snug Room, The Oak Room, and the outdoor Bar Garden. It has an extensive array of customizable food and drink packages, including various party platters and open bar options. Prices vary on the time and day of the party.

The Bonnie
29-12 23rd Ave.
Astoria
Online: thebonnie.com

Olmsted

This award-winning, popular Prospect Heights restaurant recently opened a chic private event space in the storefront next door. The room can host a seated affair or cocktail party for up to 30 people, featuring stylish floral wallpaper and a custom bookshelf stocked with cookbooks and collectibles. The restaurant also has a charming garden open year-round thanks to heat lamps (where some of its food is grown) that can be booked. The icing on the cake is the hallway that leads to the garden, which features an immersive, floor-to-ceiling installation of fragrant, preserved plants, moss, and lush greenery on every surface. Rates start at $95/person.

659 Vanderbilt Ave.
Prospect Heights
Online: olmstednyc.com

Sunday in Brooklyn

Home to some of our favorite pancakes (and a happening brunch scene), Sunday in Brooklyn also has several event spaces ranging from casual to refined funky, and you can host a party for as few as nine people and as many as 200. Choose from an intimate private dining room for 16 on the third floor, a second-floor sunroom (for 50 people, pictured), a second-floor rooftop covered garden (more casual) and more. Brunch is served family style, with creative takes on hearty classics, starting at $45 per person (unlimited drip coffee included); beverage packages are offered separately. And yes, you can add on the famous malted pancakes. 

348 Wythe Ave.
Williamsburg
Online: sundayinbrooklyn.com

FOR A FLORAL FUN BABY SHOWER IN NYC

Flower Girl NYC

This sweet Lower East Side flower shop will host your baby shower in NYC on-site or come to you. You can host a gathering of up to 24 people in the shop, with the option of catering from the equally chic cafe, Maman (see above). Add on an activity such as making floral crowns, terrariums, seasonal bouquets and more, as well as botanically-inspired favors and memorable decor. Showers include a staff member to assist with setup and lead the class. 

Showers are two hours, and if on-site, are $900 (outside of business hours) and $2,000 during business hours. Off-site showers are $1,250 with a 20 percent delivery fee. 

245 Eldridge St.
Lower East Side
Online: flowergirlnyc.com

FOR A SWEET ACTIVITY

Milk Bar

Moms-to-be with a sweet tooth will love learning to bake cakes and truffles at Momofuku Milk Bar. Guests learn all the steps for assembling Milk Bar’s most popular layer cake flavor combinations and will learn how to transform cake scraps into delectable bite-sized cake truffles. (This will be great practice for all the upcoming kids’ birthday parties!) Small group classes for 2-20 people last approximately 3 hours and start at $2,500.

55 Hope St.
Williamsburg
Online: milkbarstore.com

Sprinkles Cupcakes

At Sprinkles, $900 will get you two hours, four dozen full-sized cupcakes, or six dozen mini cupcakes, and you can choose to have them frosted or unfrosted. If you choose the unfrosted option, you can select up to three cakes and frostings and host a frosting party upstairs! If you’d like to add on any additional time, the rate is $100 per hour. Sprinkles doesn’t provide any food or beverages, but you can bring any outside food or drinks or even have them delivered to the store. The space holds about 35 people seated and 10-15 comfortably standing.

Sprinkles Cupcakes
780 Lexington Ave.
Upper East Side
Online: sprinkles.com

FOR SOME TIME AT THE SPA

Sundays

A salon that uses only 10-free, vegan, non-toxic, and cruelty-free products, Sundays is a logical choice for a shower event. Studios are in NoMad, Saks Fifth Avenue, and 49th Street; the newest is in Hudson Yards. Treat everyone to the 2 1 Guided Mediation Manicure, which includes a guided meditation from Inscape and an essential oil treatment. 

51 E. 25th St.
NoMad
Online: dearsundays.com

611 Fifth Ave., 2nd Fl.
Midtown
Online: dearsundays.com

SoHo Sanctuary

A little TLC might be what Mom needs before the baby arrives. This SoHo spa boasts extensive pre- and post-natal services and offers group party packages. Expecting moms will love the signature Mama Massage, which focuses on relaxing the lower back muscles and feet. The Body Buff is another blissful treatment with gentler alternatives to harsh scrubs. There are three party packages available. The Pamper and Primp program includes a group class in the fitness studio or treatment in the spa followed by mani/pedis and makeup application. If you have less time, opt for the Spa Splurge package, which includes a massage or body treatment. For larger parties, Beauty Blast is ideal: your group will get access to the lounge in the spa’s Beauty Loft and receive manicures, pedicures and makeup application — plus all the champagne they can drink.

119 Mercer St.
SoHo
Online: sohosanctuary.com

SPARTY!

This is a truly customizable experience that comes to you. Pick what spa services your guests will receive and add-ons that include monogrammed robes and slippers, tarot card readings, DJ, goodie bags and more.

Online: spa-party.com

TO GET COOKING

My Cooking Party

Want to throw a co-ed shower with an exciting twist? Get the group together for a cooking lesson at My Cooking Party. This culinary company, located in the Flatiron District and Chelsea, offers a selection of fun courses. It’s the perfect bonding experience for guests meeting for the first time. Their three-hour cooking class provides hands-on instruction and a three-course meal the staff serves. You can also make the event more competitive and split the guests into teams. Each team will invent and create hors d’oeuvres that are judged based on creativity and taste. Pricing starts at $119 per person, plus 20 percent gratuity, but varies greatly depending on your party size and package.

Online: mycookingparty.com

FOR WILLIAMSBURG CHIC

Fandi Mata

For the boho-chic baby shower of your dreams (in Williamsburg, no less), consider Fandi Mata, where “Brooklyn industrial meets the Mediterranean.” Choose to be seated on the main level, the mezzanine or in the outdoor heated pergola—you’ll be surrounded by plants, vibrant hues and maybe even some macrame. Parties can snack on creative brunch items, large and small plates like breads, pizzas and spreads (lots of varieties of hummus here), and the restaurant specializes in creative cocktails for those who wish to sip a little something. Rates for groups start at $1,000 for a party of 10. 

74 Bayard St.
Williamsburg
Online: fandimata.com

Brooklyn Winery

On first thought, wine tasting might not seem like the best activity for a baby shower. After all, the guest of honor can’t indulge in the house specialty! But before you poopoo the idea, check out Brooklyn Winery’s beautiful private space. This boutique urban winery in Williamsburg has a rustic setting decorated with antique glass candle holders and vintage china. The venue offers two packages: The Afternoon Bites menu, which is well-suited for a cocktail-style event, and the Afternoon Luncheon, which features a more traditional lunch service of salads and sandwiches. You’ll also enjoy some of Brooklyn Winery’s best reds and whites. The space holds anywhere from twenty to 160 people, and you can reserve it for up to three hours. Pricing will vary depending on the number of guests and package you choose.

213 North 8th St.
Williamsburg
Online: bkwinery.com

FOR AFFORDABLE OUTSIDE IDEAS

Throwing a baby shower doesn’t have to break the bank. These NYC spots are perfect if you want to host a casual, free outdoor event. 

Mad. Sq. Music

Is the mom-to-be a music fan? Get a small group together and spend an evening at Madison Square Park listening to some of the world’s top performers. The Oval Lawn Series is held on Wednesday evenings all summer and features a mix of genres. If you’re throwing a Fall shower, The Studio Series is held on Saturday afternoons all autumn and includes folk, blues and Americana acts. The concert is entirely free. Just make sure you arrive early so that you can snag a good spot.

Madison Ave. at 23rd St.
Online: madisonsquarepark.org/music

Hudson River Park Pier 63

This city has no shortage of parks; many are perfect for hosting a picnic lunch. This lush, grassy lawn with unique stone seating and a charming view of the Hudson is one of the best for a laid-back outdoor shower. It’s still not well-known, so it doesn’t get as crowded as the Sheep’s Meadow or other popular spots. Plus, it offers ample room for younger guests to run around. The dads will volunteer to take the kids next door to Chelsea Piers for adult-only events. If you need to create a menu, nearby Chelsea Market is full of gourmet eateries and bakeries.

C or E line to 23rd St.
Online: hudsonriverpark.org

RELATED STORIES:

Where to Throw an Out-of-the-Ordinary Baby Shower in NYC
Where to Host a Baby Shower in Queens
30 Things You Have to Do in NYC Before Baby Turns One

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Breastfeeding Essentials for Nursing Your Baby

by Eva Ingvarson Cerise

Whether you’re new to nursing or an experienced pro, this breastfeeding essentials checklist will help

If you’re nursing, these are the breastfeeding essentials that will make your journey easier and more comfortable for you and your baby. Some may surprise you, and others will become your new can’t-live-without-it favorites. From nursing bras and breastfeeding pillows to nipple creams and pumping parts, it’s all here.

baby drinking from bottle with smiling parents - breastfeeding essentials
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Nursing Basics

Prenatal vitamins. Yes, you’re post-natal, but many health-care professionals recommend continuing to take prenatals while you breastfeed so you and baby can get more essential nutrients. Talk to your doctor about what vitamins you need.

Burp cloths. You probably received cute, colorful cloths at your baby shower, but a plain cloth diaper is also an excellent, and highly absorbant, way to protect your clothing and wipe baby’s face after a spit-up situation.

Nipple shields. A lifesaver for many women in the beginning. This thin, clear silicone nipple shield can help baby latch if they're having trouble or you have flat or inverted nipples.

Nursing bras. These bras make it easier to feed your child and are more comfortable for you, especially in the first few months. If you're pumping, you'll want combo nursing & pumping bras that let you pump hands-free. Check out our guide to nursing bras for everything you need to know.

Nursing pillows. Holding a nursing baby in your arms gets real old, real fast. You don't need to invest in a nursing pillow, but it will help your baby latch at the right angle for feeding and can be more comfortable for your back. Read about the top nursing pillows.

Breast milk collection cups. You won't lose a drop of liquid gold with a cup designed to catch milk from the breast your baby isn't nursing on. They're also handy for hand expression and some are shaped to allow your baby to drink right from the silicone cup.

Nursing apps. Track which side you last nursed on, when baby nursed and other important nursing data in these amazing apps. Many apps will also track diaper changes, nap schedules and health history so you have all of your baby data in one spot. Check out awesome organizational apps for new moms.

Lactation consultants. If breastfeeding is painful or you’re concerned about whether baby is getting enough milk, talk to a lactation consultant. Ask local moms for recommendations, or explore online resources.

Related: New Mom, Who's This? The Best Nursing Clothes of 2023

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Breast Soothers

Nipple creams. Heal sore, dry, cracked nipples with breast milk, coconut oil, lanolin or a store-bought nipple cream. If you buy a cream, look for one that doesn’t need to be washed off before baby nurses.

Nursing Pads. Disposable or reusable breast pads can comfort sore nipples and protect against leaks that stain your clothes.

Breast pain relievers. From massagers that soften the breast to work out clogged ducts to pillows and gel packsyou heat up to quicken milk flow, there are products to soothe the most common breast discomfort.

Pumping Products

Motorized breast pumps. Many insurance companies cover the cost of a breast pump, which is great. But there are sometimes restrictions, and you might want or need a different kind of pump. New moms can also rent pumps from hospitals after birth.

Manual pumps. Many breastfeeders love the convenience of a hand pump. It’s quiet and doesn’t require batteries or an outlet, so it’s great for late nights, air travel and road trips. You can use a hand pump to increase supply, catch leaking milk while baby is nursing on the other breast, and relieve pressure before nursing if you’re engorged.

Pumping accessories. A hands-free pumping bra is a must with a traditional breast pump. There’s a slit in each cup of these clever bras that allow you to slip the flanges into the bra and connect the bottles and hoses outside it. And speaking of flanges, the correct size flanges can make a difference in pumping output. If you’re concerned about milk production, confirm you’re using the right size flange for your breast and nipple size.

Storage & cleaning. Breastmilk storage bags and cups come in silicone and plastic versions. For heating milk, invest in a breastmilk warmer that safely heats the milk evenly. To clean storage cups and pump parts, use a bottle and dish soap with gentle ingredients that's free of fragrances. Babies are sensitive to new smells. 

Milk coolers. If you're pumping at work, on outings or while traveling, you need a sturdy insulated bag for toting your pumped milk. Look for one with reusable ice packs and/or insulated panels. 

Related: 9 Apps to Track Baby's Naps, Feedings, Health History & More

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On-the-Go Essentials

Water bottle. Breastfeeding makes you super thirsty, so a water bottle is an absolute must. Choose a bottle that's easy to clean and not too heavy to carry, since you’ll also be lugging baby’s bottles and gear.

Lip balm. Your lips are likely to dry out from nursing, and the right lip balm keeps your lips soft for all those baby kisses. 

Nursing cover (optional). It’s legal to breastfeed in all 50 states, but you may feel more comfortable with a nursing cover. Use a swaddling blanket or scarf if you don’t want to buy a separate product, but a cover can offer you more privacy and convenience. Look for a multi-use cover that works to cover car seats for added shade.

Lactation Snacks

Lactation drink powders. These drinks combine combine vitamins, minerals, protein, fiber and lactation-supporting herbs into a powder you can add to your favorite smoothie or other snacks.

Lactation tea & coffee. A hot beverage is a soothing way to get your lactation support and extra hydration. 

Lactation treats. New moms deserve all the snacks. From cookies and brownies to bars and gummies, there are lots of tasty ways to boost your milk while satisfying that sweet tooth.

Pro Tip: Talk to your health care provider or lactation consultant before taking any snacks or supplements to boost your milk supply or overall nutritional intake.

Related: 22 Hacks for Feeding Baby on the Go

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Best of the Bay: Where Moms Get Fit

by Sandra Lee

Most days, we are researching activities to put our kids in. Dance class, soccer camp, gymnastics, karate, swimming, you name it. But what about us moms? Often we forget that we need some physical fitness during the week that does not include running after our toddler. A time dedicated to us, for us, with other moms that get us, uninterrupted by someone needing a snack. With the beautiful weather the Bay Area grants us on most days, there are some amazing fitness classes geared just for moms. Most offer free trial classes, so check out our picks below and sign up for a class. Why should our kids have all the fun?

San Francisco

Jane Austin Yoga
Yoga does wonders for the body and mind, but as a new or pregnant mama, it can be life-changing. Jane Austin is a certified yoga teacher with years of experience and a pretty big following. Her pre-natal classes, pelvic floor awareness, and baby yoga classes are held at Yoga Flow in Noe Valley. 

Online: janeaustinyoga.com

PowerPlay SF
Offering in-person and virtual classes, PowerPlay in San Francisco makes it a point to meet you where you are in your fitness journey and help you get to where you want to be. With specialty classes for pre and post-natal, pilates, lift, and even classes for babies as young as 6 months old, PowerPlay is your one-stop shop for fitness.

Online: powerplaysf.com

Natural Resources
With a variety of classes ranging from childbirth prep to lactation help and newborn 101, Natural Resources in San Francisco is a favorite among new parents. The three-week fitness series is catered to either pregnant mamas or to new parents. The pregnancy series focuses on breathwork and pelvic floor exercises while the post-natal series focuses on strength and toning. Classes are all outside and set to fun music with a super supportive group. 

Online: naturalresources-sf.com

East Bay

SRTT (She Runs This Town)
If running is more your speed but want to join a group that understands the need to check on baby, stretch, or even stop and pump, this might be your group. With chapters all over the Bay Area including East Bay, all you need to do is join your local chapter, connect, and get ready for lots of mama talk on the pavement. 

Online: sherunsthistown.com

Momleta
With locations in Walnut Creek, Alameda and Oakland, this mom-focused group teaches strength and cardio classes multiple times a week. We love the Baby Bootcamp class made for mamas of all levels. The class is taught in a HITT format and uses strollers and your own little one for a full-body workout. No babysitter is needed! 

Online: momleta.com

MissFit Bootcamp
Emily is a certified NASM fitness instructor and mom of two toddlers, so she knows what it’s like to have limited time for herself. MissFit Bootcamp offers group classes in beautiful Hayward as well as personal training and an intense 8-week nutritional and fitness series. Check out the Sunday Funday HITT class! 

Online: missfit-fitness.com

Peninsula

A group of moms with strollers take on a fitness class
Fit4Mom

Fit4Mom
“Strength in Motherhood” is the tagline of this supportive group that is all about making time for you. From classes like Body Boost which will get your heart rate up to Stroller Strides for a full-body workout with baby in tow, you'll be having fun chatting with other mamas while getting a workout in. There is also an 8-week Body Wellness Program that is all about nutrition and fitness. Fit4Mom is an awesome way to get a workout in with mamas who get the challenges of breastfeeding, toddlers and everything in between. 

Online: fit4mom.com

KG Fitness
While this gym isn’t just for mamas, KG Fitness is a small studio in San Mateo that has built a lovely community of women who are supportive and welcoming. With fun classes like DanceVibes, Ballroom, and JumpSport (working out on a trampoline!), you’re sure to find your mama tribe here. Classes start as early as 8 a.m and as late as 7 p.m to help fit in a class when you can. 

Online: kgfitnessstudio158.com

Beyond The Push Fitness
Whether you want to build muscle, increase flexibility, lose weight or just connect with other women, check out Beyond the Push Fitness. With in-person Mama Beast Bootcamp morning classes in Redwood City and San Mateo, you’ll feel better about making time for yourself and being a part of a community of women. In addition to fitness classes, they also do Moms Night Out and themed classes to make it fun. Worried about childcare? Kids are invited to participate too! 

Online: beyondthepushfitness.com

South Bay

Groovitude
If dance is more your jam, then check out Groovitude in Palo Alto. Located in the Cubberly Theatre, this small studio founded by two moms have built a fun, loving, and welcoming community for anyone that wants to dance. While there is no childcare, it’s really a time for mamas to connect with their love of dance. With contemporary, tap, hip hop, and jazz classes, this is one studio you’ll want to come back to week after week to learn more steps. 

Online: groovitudedance.com

AVAC (Almaden Valley Athletic Center)
A popular gym for South Bay parents, the Almaden Valley Athletic Center has a variety of fitness classes, a substantial pool, childcare, and camps for little ones. We love the AbsoluteFit program for all an-around small group (10:1) training for moms and dads that also includes childcare. 

Online: avac.us

FitMamaStrong
A boot camp made for mamas, FitMamaStrong in San Jose offers classes in a supportive and positive environment no matter where you are in your fitness journey. Babies are invited in strollers for class while mamas can enjoy some adult conversation. The best part is that 10% of all monthly profits go to the Heritage House in San Jose to support pregnant mamas overcoming hardships. 

Online: fitmamastrong.com

North Bay/Marin

Dailey Method
If yoga, pilates, and barre are more your thing, check out the Dailey Method. The Corte Madera location holds classes in the studio as well as online. One of the perks is the childcare option that can be added so there is no need to book a babysitter when you want to work out! 

Online: thedaileymethod.com

Bay Club Marin
For a variety of fitness classes ranging from dance to yoga to HITT, the Bay Club is a membership well worth it. With the after-school programs, kids camps, and childcare available for members, you can rest assured the kids are taken care of while you get your sweat on. We especially love the heated pools for recreational swimming or lessons for all levels. 

Online: bayclubs.com

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Dos & Don’ts for Postpartum Exercising

By Vern Hill

Photo: Carifit

Working out after having your baby can seem kind of scary. Your body has been through some pretty big changes while nurturing and bringing your gorgeous new baby into the world. It is totally okay to feel nervous about getting back into working out. However, research proves that the right exercises can positively benefit your body’s healing process and will also help boost your energy levels, your mood and your fitness. CARiFiT, the post-natal babywearing fitness experts have put together a clever checklist of things to help you ease your way safely back into your workouts.

Postapartum Exercise Do’s

  • Start gentle exercise and activity as soon as you ready. It will help boost your energy levels, improve your sleep and your mood.
  • Start your kegel exercises as soon as you can as this will help with bladder control if that has been affected during pregnancy or childbirth.
  • Speak to your OB/GYN before you start more high-impact exercise.
  • Wait for longer if you have had a c-section, and check with your midwife or OB/GYN before you get started.
  • Stay active as it will help both your healing and your mood.
  • Listen to your body and pace yourself.
  • Focus on your mental wellbeing by also taking time to rest, meet friends and share your experiences with others.
  • Try and schedule your workouts after feeding times if you are breastfeeding.
  • Stay hydrated.
  • Get a good sports bra. Your cup size will have changed and if you are nursing, it is a good idea to buy a supportive nursing bra.

Postpartum Exercise Don’ts

  • Start exercising until your midwife or OB/GYN says that your body is ready.
  • Try and restart exercise until you really feel that your body is ready.
  • Rush into high intensity workouts that could be unsafe instead you need to gently ease back into working out to allow your body to adjust to not being pregnant.
  • Put pressure on yourself. A balanced approach which focuses on safe workouts and good nutrition whilst enjoying these precious months is so important right now.
  • Focus on abdominal curls or crunches, your core will take time to recover. Kegel exercises and deep stomach breathing are preferred initially.
  • Bend from the hips when lifting the baby or heavy things, try and bend the knees so that you are not putting undue pressure on the lower back.

At CARiFiT we are committed to making sure that you can get back into working out safely and our focus is always on the right movements for the postpartum body. We want all new moms to be able to feel the physical and emotional benefits of moving but we know that this is a time when you need to listen to your body and exercise appropriately. To get you started, we have rounded up the five moves all new moms should master.

Focus on perfect form first to really engage the intended muscles. If you are doing the moves incorrectly then you run the risk of injury and are unlikely to be  working the right muscles. Your time is precious so make it worthwhile! Ready to get strong? *Aim to do 8-10 reps of each following exercise, 3 times. Combine the exercises together for a full-body circuit.

1. SQUAT
Muscles Worked: Quads, hamstrings, glutes, core

Postnatal Benefits: During pregnancy, your growing bump pulls the body into anterior pelvic tilt, creating short stiff hip flexors and lengthening and weakening your hamstrings and glutes. Basically, your posterior chain (muscles on the back of your body) switches off. As well as getting your glutes and hamstrings firing again, squats aid pelvic mobility, restore core stability and recruit the abdominal and pelvic floor muscles as you inhale to lower and exhale to rise.

2. SHOULDER PRESS
Muscles Worked: Shoulders, core, upper back, triceps

Postnatal Benefits: From lifting and holding your little one to putting the groceries away or storing luggage overhead on a plane or train, a strong upper body is essential for moms. Pressing overhead doesn’t just strengthen your shoulders, it works your core, activating the deep TVA muscles and pelvic floor – jackpot!

3. LUNGE
Muscles Worked: Quads, glutes, core

Postnatal Benefits: Like squats, lunges build strong legs and glutes, which can help to alleviate common postpartum complaints like back and knee pain. Lunges also ease with tight hip flexors, recruit your core for stability and control and challenge your balance. We’ve focused on reverse lunges here as they place less stress on your knee joints than forward lunges, which is particularly important while the joint-loosening hormone Relaxin is still present in your body.

4. BENT OVER ROW
Muscles Worked: Upper and middle back, shoulders, core, arms

Postnatal Benefits: Feeding, rocking, cuddling, changing—as a new mom, it can feel like you’re forever in a hunched position, which, combined with weakened abdominals, is a fast track to back pain.  Bent over rows work your back muscles and help to counteract that rolled forward position your shoulders often default to post-baby.

5. DEADBUG
Muscles Worked: Core

Postnatal Benefits: Even if crunches were postpartum core-friendly (in case you weren’t sure, they’re not) there are far more effective ways to strengthen your core. The deadbug is a strong move that uses the whole core, from the deep TVA muscles to the obliques and pelvic floor, as well as the stabilizing muscles of the lower back. Performed correctly, it’s a tough one, so you might need to start with simpler variations to maximise the benefits.

For more,  join CARiFiT4ALL, a free plan to help you understand how to get back into exercise, healthy eating safely and quickly.

I have been helping new moms get back into exercise for over a decade. Dubbed the "baby man" after carrying the babies for moms whilst they exercised, I saw that by merging babywearing and fitness, we could remove the barriers to exercise and I launched CARiFiT 6 years ago!

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How You Can Restore Your Postpartum Core

By Vern Hill

Your body has done some amazing things over the past few months, more than anything, it has created and give birth to a tiny human! As your baby grew, your body cleverly accommodated it but for many, even most women, the abdominal muscles will have accepted some degree of separation to allow for your growing bump. This is totally normal and with the right approach and the right exercises, these muscles will find their way back together. 

Let’s start with breathing! For a lot of post natal mums, the art of breathing and engaging the core muscles correctly requires some reminding and retraining. It is hugely important to restore good breathing techniques in order to form a foundation for which to grow on. There are a number of disciplines of exercise that rely on correct and proper breathing techniques and this is by no means just about fueling the body with oxygen, it is actually to make sure that you can properly connect with the core muscles as day to day movement relies on correct core engagement. By starting with a good breathing technique, you will lay the foundations for a stronger core. 

How to Breathe Correctly

  • Start by lying on your back with one hand on your tummy and the other hand on the side of your ribcage
  • Breathe deeply into your tummy and into the side of the ribcage feeling your tummy rise and your ribcage expand
  • As you breathe out, you should feel your tummy relax

Once you have mastered this and you are sure you are activating your pelvic floor muscles you can move onto movement based exercises below.

Hip Bridges: Aim to do 2 sets of 12 reps

  • Lying on your back bend your knees so that your feet are flat on the floor
  • Raise the hips off the floor squeezing your glutes (bum) and activating your pelvic floor muscles
  • Hold at the top for a few seconds then relax back down to neutral position

Squats: Aim to do 2 sets of 12 reps

  • Start with your feet hip width apart 
  • Breathe in as you sit back into the squat as if to sit onto a chair 
  • Keep a neutral back throughout with weight evenly distributed through your heels
  • Squeeze your bum to stand back upright to starting position

Half Press Ups: Aim to do 2 sets of 8 reps

  • Start on your knees with your hands under your shoulders 
  • Knees, hips and shoulders should all be aligned
  • Breathe in as you bend your elbows wide and lower the chest to the floor
  • Keep your head aligned with your spine
  • Breathe out as you push yourself back to the starting position

Remember only even do as much as you feel you can do, listen to your body and ease into it.

Checking your tummy gap (Diastasis Recti): Understanding your own tummy gap, core and pelvic floor activation levels is key to fully restoring your postpartum strength and fitness. Remember that everyone is unique and everyone’s starting point is personal. For more physiotherapist led core series including Diastasis check and scar massage check out CariFit.  

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There’s One Exercise That Could Make the Mom Pouch Go Away & We’re So Trying It
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10 Workouts New Moms Can Do at Home

I have been helping new moms get back into exercise for over a decade. Dubbed the "baby man" after carrying the babies for moms whilst they exercised, I saw that by merging babywearing and fitness, we could remove the barriers to exercise and I launched CARiFiT 6 years ago!

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Your Guide to Family Fun in Jersey City

by Rachel Sokol

Apologies to our friends in Jersey City: your secret is out. Lots of young families are moving across the river to this fun (and more affordable) town just a PATH ride away from Manhattan. Whether you’re looking to make a move, or just want a fun day out of your borough, Jersey City has plenty to offer, in every season. Check out our Jersey City events calendar and read on to see what the buzz is about!

Liberty Science Center
Liberty State Park is home to an impressive playground with play structures, bridges, slides, and a wonderful view of Lady Liberty herself. Another must-do for kids (and their adults!) is the Liberty Science Center, filled with literally more exhibits than you can do in a day. Currently running: Arthur’s World, a place for little ones to explore and play in the land of the popular TV and book series character, and Grossology: The (Impolite) Science of the Human Body, which older kids will love for the larger than life body parts, and the disgusting sounds (burps, farts, etc.) they make. That is the tip of the iceberg. Kids can also scale the suspended Infinity Climber; feel their way through the pitch black “Touch Tunnel”; check out bees, monkeys, bugs, fish and more in “Eat and Be Eaten”; play with blocks of all shapes and sizes, and go dig for Dinos outside. Plus: the Center is home to three theaters with shows for all ages, including the recently-opened Jennifer Chalsty Planetarium, the largest one in the Western hemisphere!

222 Jersey City Blvd.
201-200-1000
Online: lsc.org

photo: Sam T. via Yelp

Newport Green’s Playground
The Newport area of Jersey City is loaded with family-friendly amenities. The Playport, a 17,000-square-foot playground housed on a rubberized safety surface is just one of them. The collection of state-of-the-art Kompan playground equipment includes separate swing and play sets for toddlers and young children, as well as a rope climbing dome for older children. Water features by Water Odyssey sit within the playground’s perimeter and include a large splash pad with misters and jets, multiple spray hoops, and a “dump-bucket” tower. Additionally, Fountain Plaza is a centrally located, open-section of the park that was finished in stone with seating walls, which are arranged around five illuminated flush jets. Awesome.

14th St; Newport PATH Station stop

photo: Newport Skates

Newport Skates
Jersey City’s only outdoor ice skating rink, Newport Skates is located at Newport’s River Market and is open from November to March. It’s $7 admission, $6 skate rental per person; group and private ice skating lessons are available. Parking for the rink is at the nearby River Market Garage.

95 River Drive S.
(201) 626-7465
Online: newportrentalsnj.com

 

photo: Michelle L. via Yelp

Newport Green Carousel
Giddy-up! At Newport, youngsters will love the ocean-themed, seasonal carousel featuring ride-on horse seats and chariot benches. An outdoor ping-pong table that is located by the carousel is sheltered by a grove of trees for some shade. Park-goers are welcome to use the table year-round, and can bring their own paddles and balls. It’s right near the waterfront walkway, a path that literally connects Jersey City to Hoboken; it’s a beloved, well-lit trail that’s great for walking, running, and biking along the river.

14th St.
Newport PATH Station stop

 

photo: Niki C. via Yelp

Newport Green’s Beach
Length-wise, Jersey City’s Newport Green Park stretches 862-feet east to west from Washington Boulevard to the Hudson River Waterfront Walkway.  It’s all just steps from the Newport PATH station. Newport Green Park offers amazing views of the Hudson River and the Manhattan skyline, while also serving as great place for your little transportation-lover to spot water taxis. File this one for summer: on site is an urban (i.e., man-made) beach with a 7,650-square-foot sand-filled area. (There are chairs and benches around the beach to veg out and enjoy the view.)

photo: courtesy Loradella

Loradella’s
Loradella’s is the Newport-area’s Italian restaurant/pizza place, so after a twirl around the carousel and a visit to the Newport beach, you can grab the kids for some grub. The eclectic menu includes calzones, chicken parm, ziti and meatballs, ravioli and other zesty faves, salads, as well as pizza by the slice and pie. It’s not just the food that draws families: Loradella’s also houses an arcade, with air hockey, crane games, skee-ball, full-sized classic gaming machines, and more. (Tokens are needed for the games and can be purchased on-site.)

126 River Dr.
(551) 247-0754
Online: loradellasfamilypizzeria.com

photo: Jersey City

Hamilton Park
In downtown Jersey City you’ll find Hamilton Park, which has a lighted basketball court, two lighted tennis courts, a children’s playground with climbing structure, and a gazebo. Surrounded by beautiful brownstones, this charming park is home to many outdoor festivals and plays. A professional theatre company produces one Shakespeare or classical show every summer, and other family-friendly events include street festivals, children’s yoga, Easter Egg hunts, ice cream socials, and more. Pretty flowers adorn the paths in this park and in the summer, giant yellow buckets that are suspended from up “high” spray water down on excited kids cheering below.

25 W Hamilton Pl.
Online: hpnajc.org

photo: Bloss C. via Yelp

Berry Lane Park
Jersey City’s first new municipal park in decades, the 17-acre Berry Lane Park opened to much fanfare in June of this year. The $38 million development utilized previous industrial land (which had to be remediated to eliminate harmful chemicals) and is now home to 600 new trees, playgrounds, a spray park, basketball courts, a baseball field and a rollerskating rink. A state-of-the-art skate park will also be built at the park, with funds in part from the Tony Hawk Foundation.

1000 Garfield Ave.
Garfield Light Rail Stop
Online: berrylanepark.org

photo: Mickey Mathis

Hazel Baby & Kids | Hazel Baby
There are two children’s stores in Jersey City that are the same, but different. Confused? Let’s elaborate. Hazel Baby & Kids at 199 Montgomery is larger than Hazel Baby, just recently opened, and sells toys for older kids such as puzzles and art kits, as opposed to just baby toys, which the Hazel Baby shop sticks to. Additionally, at Hazel Baby & Kids, they sell toys, furniture, mattresses, changing pads, cribbing, decor, strollers and stroller accessories and in general it’s much larger store than the original Hazel Baby (17 McWilliams). For clothing sizing, they mostly sell items up to age two; including some exclusive Jersey City-themed tee’s that go up to size eight.

Hazel Baby & Kids
199 Montgomery St.
(201) 369-1999
Online: hazelbaby

Hazel Baby
17 McWilliams Pl.
(201) 918-5557

photo: via Milk sugar Love Facebook page

Milk Sugar Love
This ice cream and sweet shop might be worth a trip to JC on its own. The store features 12 chef-driven flavors made with organic milk and cream and fresh New Jersey produce, daily. You can also stock up on cookies like chocolate chip, oatmeal cherry and snickerdoodle; bars like sea salt brownie and seasonal crumb treats, and French macarons by the dozen. Also noteworthy: ice cream sandwiches from your dreams (red velvet, fruity pebble) and updated, gorgeous takes on ice cream cakes.

19 McWilliams Pl.
(201) 984-0530
Online: milksugarlove.com

photo: Sugartown

Sugartown Bakery Café
Under brand new ownership, a must-visit desserts shop is the Sugartown Bakery Café. From catering to baked goods such as quiches, croissants and scones, at Sugartown patrons old and young will find something to satisfy their sweet teeth. Kids gravitate towards the colorful cupcakes, of course, (they have daily special flavors—yum!) but they also carry fresh strawberry shortcake, lemon cake, eclairs, you name it. It’s located near the Brownstone Diner and Pancake Factory; so after you have your comfort food brunch fixe; top it all off with a decadent, sweet treat.

437 Jersey Ave.
(201) 333-6600
Online: sugartownbakery.com

photo: via Hudson Play Facebook page

Hudson Play
A relative newcomer to the JC scene, Hudson Play is a family play space with a focus on interactive entertainment and fitness. The huge space features a killer ninja warrior course, a climbing wall, swings, an Imagination playground and more. Offering classes for toddlers, preschoolers, older kids and adults, Hudson Play also hosts birthday parties and special events. (Like its upcoming Halloween bash.) Also on site, the HealthBAR Cafe, serving healthy treats and delicious and nutritious smoothies for kids and adults.

189 Brunswick St.
(201) 963-4671
Online: hudsonplaynj.com

photo: via three Little Birds Facebook page

Three Little Birds
No matter what the enrichment needs of you or your child, chances are family fun space Three Little Birds has something for you. Classes for kids, from babes to toddler and up, include Preschool of Rock, music and movement classes, breakdancing, yoga, meditation and sewing. Mothers can join support groups for expecting moms, new moms or working moms, or take one of an assortment of yoga classes, including pre- and post-natal. More offerings for kids include birthday parties in a multitude of themes (Zumba, Star Wars, construction art, superhero, tea party, etc.) and drop-off PJ parties as well.

16 Erie St.
(201) 528-3212
Online: threelittlebirdsjc.com

photo: via Tiny Greenhouse Facebook page

Tiny Greenhouse
This spot for creativity is a nature-friendly art studio offering classes, camps, after-school and open play for kids 15 months to eight years old. The projects here are seriously fun and inspired, and they also host birthday parties in any theme your child can dream up. Adults can get crafty too, with paint and wine nights.

498a Jersey Ave.
(201) 333-8450
Online: tinygreenhousejc.com

photo: via Michelle Timek Yoga Facebook page

Michelle Timek Yoga
Toddler yoga, kids yoga, Mommy & Me yoga, it’s all happening at Michelle Timek Yoga in downtown JC. Other assorted wellness classes such as babycare & breastfeeding workshops and plenty of adult yoga happen here as well.

150 Bay St., Suite 909
(201) 357-7292
Online: michelletimekyoga.com

photo: via Bambino Chef Facebook page

Bambino Chef
Kids are cooking at Bambino Chef! Little ones as young as 2-and-a-half years old are getting busy in the kitchen at this Jersey City spot for culinary fun. (Adults can take classes, too.) There are lots of ways to learn and have fun with food here, including after-school programs, classes, play dates, and pajama and tea parties. Birthday parties are a favorite here, too.

213 Newark Ave.
(201) 333-9090
Online: bambinochef.com

photo: MyGym

MyGym
This 10,000 square foot facility for kids is located on the lower level of San Michael’s Church of Jude, My Gym . Each child that takes classes at MyGym is required to be a member; and classes available include Mommy&Me, Gymnastics, Martial Arts, Jazz, Ballet, you name it. It’s everything but the kitchen sink, here! Gym-related classes for younger kids include: Little Bundles (6 weeks to 6 months), Tiny Tykes (7 to 13 months), Waddlers (14-22 months), Gymsters (23 months-2 1/2), and more. Kids 5 to 13 can enroll in All-Star Sports, Whiz Kids, and Tumble Champs. Open Play is available during the week and on weekends; MyGym is membership-run and Open Play is for members only. Also offered: summer camp and party packages.

252 9th St.
(201) 205-1218
Online: mygym.com

photo: Word Bookstore

Word Bookstore
Today, indie bookstores are a diamond in the rough. Truly. That’s why it’s fantastic there’s a Word Bookstore in Jersey City that really caters to kids. At Word, there’s baby storytime on Wednesdays at 1:30 p.m. and all-ages storytime at 11:00 a.m. on Saturdays. There’s an on-site café with pastries and special events, such as visits from children’s authors such as Roni Schotter. During the month of your child’s birthday, they’ll get a Happy Birthday postcard and coupon, good for 25% off books and toys. And speaking of parties, children 3 and up can spend their special day celebrating in Word’s Jersey City store with parties themed around some of the best children’s books of all time. Parties include storytime, games, arts and crafts, and wrapped book favors, all hosted by kid-loving, literature-worthy book experts.

123 Newark Ave.
(201) 763-6611
Online: wordbookstores.com

The Best Upcoming Events for Kids in Jersey City
If you’re looking for events and activities, don’t miss our local Jersey City events calendar, which has everything from story times to seasonal activities like apple picking, pumpkin patches and Christmas tree farms.

—Rachel Sokol

 

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