Pregnancy Baby and Me

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Pregnancy Baby and Me

Eating well and staying safely active before during and after pregnancy can a huge impact you and your baby's and family's health.

Start off on the right foot, contact us to find out how a Prenatal Dietitian & Exercise Specialist can support you.

03/12/2023

If you're pregnant and experiencing neck pain, it could be to do with your posture changes in pregnancy.

Swipe through to see how ☝️ Comment below if this is you right now!

30/11/2023

🌟 Hey wonderful mums! It's been a little while, and I haven't introduced myself to all the new faces I see. Here are 3 quick things you should know about me:

☝️I'm a mum of 3 gorgeous kids, a 5.5 year old, an almost 4 year old and a 2 year old. I honestly loved my pregnancies and have fond memories of being pregnant, but gosh they were all so different.

✌️ If there was one thing I could eat without stopping, it's cucumbers. Yep, I've been laughed at for saying that before but as if you wouldn't choose something this refreshing.

👌 I'm usually a morning person, but pregnancy sickness, and kids in general have changed that A LOT. Thank goodness for strong coffee and my gorgeous husband for all the support on this wild ride.

This page is your spot for nutrition & exercise tips to help you THRIVE through the ups and downs of pregnancy, postpartum, breast & bottle feeding, and introducing solids and beyond. Head to the link in my bio to find what you need.

I'd love to hear more about you! Comment below if you are hoping to be pregnant or excited to meet bub in 2024! 👇

21/08/2023

Vitamin D - should sunshine be enough?

This really depends on YOU!

SWIPE THROUGH ❤️

19/04/2023

Are you tired of the see-saw of less carbs and more hunger?

If you answered yes, then this is just for you! 👉

Simple steps to get you simply unstuck.

Save this post!

12/04/2023

Stop scrolling!

Save all these things that actually impact your sugars so you can use them next time you are feeling stuck with managing your glucose levels.

My favourite one is to EAT CARBS. It seems so simple but it is the first thing that mums feel like they have to cut out, but it is not usually the issue.

And of course, testing to find patterns helps you problem solve.

Give me a 🔔 if you’re stuck. Your pregnancy coach, Symone xx

06/02/2023

If you have been googling what to eat and/or what exercise is safe for pregnancy, let me save you the time and confusion.

As an Accredited Practicing Dietitian and Accredited Exercise Physiologist, my nerd brain is constantly reviewing the evidence and turning this into the most practical way to help you and your growing family THRIVE!

To work with me one on one you can either:

1. Book in any initial session to help you kickstart setting foundations to nourish well and prepare your body for pregnancy and beyond.

2. Apply for the Nourish & Move in Pregnancy Program which combines private nutrition and exercise consults online, self-paced online videos and resources, as well as regular email check-ins to help you navigate all the curves that come with pregnancy.

Imagine waking up each day in your pregnancy and not having to second guess what to eat or if you should be avoiding "that" exercise.

Head to the link in my bio, or send me a DM with "1" or "2", and I can help you find the best option for you!

.

18/08/2022

Are you a goal setter?

When it comes to managing common pregnancy symptoms like incontinence, strength IS important.

But research shows that maximal pelvic floor strength tends to be HIGHER in those experiencing incontinence, compared to those who aren't.

🤔 So what's the issue?

It could be:
👉 in appropriate core pressure management

👉 poor coordination of the muscles needed to prevent leaking

👉 maybe lack of strength, but also endurance

👉 other issues which have little to do with the pelvic floor muscles altogether.

🔑 So when you are setting goals, the key ensuring the steps you plan for actually lead to the outocmes you are looking for.

I'm Symone, your online Pregnancy Dietitian & Exercise physiologist. If you're ready to feel confident navigating nutrition & having a tailored exercise plan for each phase of your pregnancy, join the waitlist for the next round of the Nourish & Move in Pregnancy Program.

22/11/2021

I always love hearing birth stories, so I decided to share a very brief recollection of the birth of my baby girl.

Almost four months late, but mum life has got me good.

04/08/2021

Why is this the case?

A study by the University of London found that spontaneous labour and birth was most likely to occur between 1am and 6.59am, with a peak around 4am, which of course differs depending on the mode of delivery & there are many individual differences. For spontaneous labour and birth, it is most likely related to our ancestral history as hunters & gatherers where dusk and nightfall offered safety and protection from the tribe. This is also the reason that some women are told stay home or even go back home in the early stages of labour since home is where we are mostly likely to feel the safest and for labour to progress!

For me, as soon as it is bedtime, and the Braxton Hicks contractions start... I get excited knowing this fact. Now I’m at 40weeks and 4days I know it is only days away!

29/07/2021

Ok, I’m sure we’ve all heard of the natural ways to induce labour. From teas, to acupressure/ acupuncture, to s*x, to spicy foods – the list is endless. I’ve tried all of them previously, and still enjoy most of them now 🙃. Only this time without the expectation that it will bring on labour.

My previous two pregnancies went past their due dates, by 4 and then 3 days, and this one is looking no different. Whilst I can say that my body is getting pretty tired with all the bouts of Braxton Hicks over the last few weeks, it has been a reminder of one of the first lessons of parenthood – patience. So instead, I’ve focused on enjoying all those activities that really gets the oxytocin flowing: spending quality time with my family (which isn't always easy in a lockdown), watching Disney movies and cuddling up with my boys, dress ups, gardening, walks, painting, cooking and just plain old relaxing.

These last few weeks have really been a different experience to before but is another remainder for me to trust that by body and baby will know exactly what to do when the time is right.

How did you spend your final weeks before baby arrived?

#

11/07/2021

//PAUSE//

It is time for me to pause on supporting all you lovely mums whilst we await bub #3. It has been a busy wind down, but I am so excited to share programs and resources to come! Stay tuned 😉

In the meantime, I’m looking forward to some R&R, and then the joys and roller-coaster ride that comes with the newborn phase & adjusting to being a family of 5!

Stay tuned for baby spam and the rest. Mostly, stay well and stay connected in this time where we are required to stay apart ❤

14/05/2021

|DEFLATION|

There is no quicker change in the pressure within your core than in the period of going from having a pregnant belly to then having all the space once baby (& fluid, placenta etc) are on the outside. Many mums describe a disconnect, or this space that feels so separate to the rest of their body. This makes complete sense, when you think about how gradual the build up in pressure is over the course of pregnancy, which has created a stretch of the tissues over the months of pregnancy. This feeling of laxity can be explained in part by something called the “length-tension relationship” of muscles, of course compounded by changes to other tissues and organ positions during pregnancy, as well as postural changes, shoulders rounding and constant forward leaning to nurse and carry baby in the post-natal period.

And we haven’t even started talking about the lack of sleep, feeling of over-tiredness, to an inability to quench that hunger that adds to that sense of deflation. It can be an emotional roller-coaster just as much as it is physical.

Connecting back to core and pelvic floor is the first step, way before jumping back into anything high intensity! You can now book in virtually for an individualised post-natal exercise and nutrition plan to support healing and return back to functionality & sport (aka motherhood) 🤙

Book via https://www.pregnancybabyandme.com.au/

📸 credit to for capturing this so well!

Hands up post-partum mums who can relate to this 🖐

Address

Smithfield, NSW

Opening Hours

8am - 2pm

Website

https://www.healthbank.io/p/symone-esposito, https://pregnancybabyandme.thinkific.com/collections

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