Dr. Kristen Mitteness

05/12/2026

How far does $100 go at Once Upon a Child?

3️⃣ things I need for a successful shop:
✨ A good mood
✨ Zero time constraints
✨ Coffee!

I’m on the hunt for:
✨ Footless sleepers - first born gets the cute stuff, second born gets the easy stuff.
✨ Toddler runners - good kids shoes are so expensive and they grow out of them so fast! They’re hard to find secondhand, but I look for a wide toe box, minimal drop and flexible sole.
✨ The next size up. I don’t like having to buy out of desperation. I like having a few things that are a bit big. When it’s second hand, grab it fast! You might not see it again.

Why I love OUAC:
✨ Amazing prices - these little clothes can be so expensive brand new!
✨ Great brands and quality - I can often find organic cotton products ❤️❤️❤️
✨ Less stuff in the landfill - and less fast fashion buys from me. I love buying secondhand as much as possible. A good find is so satisfying!
✨ Always sales and promos

What an honor and a privilege to see all of the things we could find for $100! I came in just over budget, at $103, when they showed me the cutest sleeper 🤪🤪🤪

05/09/2026

HOW TO BREAK UP WITH YOUR PHONE by Catherine Price

05/06/2026

Amazon now lets us have our own "store"! Find all of my faves here:

Shop recommended products from Dr. Kristen Mitteness on www.amazon.ca. Learn more about Dr. Kristen Mitteness's favourite products.

05/06/2026

✨ Purposeful Play for 0-3 months ✨

As a chiropractor who’s a little obsessed with developmental neurobiology (how the brain develops), these are some of my favorite ways to play and connect with my newborn.

Their brain is developing SO fast, and they’re capable of so much more than we often give them credit for.

Come back to these as often as it feels good. Newborn days are full. There are short wake windows, lots of feeding and not a ton of energy. No pressure to do it all.

Follow your baby’s cues. Follow your own capacity.

This should feel fun (for both of you!), not like another thing on your to-do list.

✨ Tummy time on an exercise ball
✨ Pull-to-sit
✨ Opposite hand to opposite foot
✨ Supported push-offs
✨ Gentle, supported rolling
✨ Outside time
✨ Babywearing
✨ Visual tracking with high-contrast books or cards

04/16/2026

CULPABILITY by Bruce Holsinger

04/15/2026

What exercise looked like in my first month postpartum 👇🏼

Week 1
Honestly… I didn’t even think about exercise.
My focus was on:
• Connecting with my baby
• Regulating milk supply
• Managing bleeding + recovery
• Sleeping arrangements
• Nourishment
• Adjusting to life as a family of 4

Week 2
I started to feel good… but I was still bleeding — a clear reminder to take it slow.
I added:
• Ankle + wrist circles
• Supine abdominal breathing
• Short walks (5–15 mins), often babywearing

Weeks 3–4
This is where I gently built momentum:
• Core work (functional progressions 1 & 2)
• One light strength workout (air squats + ring rows — slow + controlled)
• More mobility (hips, neck, shoulders)
• Arm circles + leg swings
• Tested light bouncing on the mini trampoline
• Longer walks + more babywearing

Every postpartum is different. This one felt smoother than my first with less tearing, easier delivery and more intentional prep going in.

My goal:
A HYROX race within the next year 🙌🏼🙌🏼🙌🏼
Right now, that means focusing on:
• Core + pelvic floor rehab
• Building a strong foundation
• Returning to running safely + efficiently

03/19/2026

✨ It’s officially HERE ✨

My week-by-week prenatal workout guides for ALL THREE trimesters are now live!

This project has been years in the making, pulling from 20+ years of coaching, over a decade in the perinatal space and now working out through pregnancy (for the second time) myself. I wanted to create something that actually meets you where you’re at each week of pregnancy.

Inside each guide:
✔ 3 workouts per week
✔ Short (10–20 min), effective sessions
✔ Video demos + coaching tips
✔ Modifications for every stage and season
✔️ Additional links to some of my favorite resources
✔ Designed to support pregnancy, labor and postpartum

Whether you’re someone who loves to train or just trying to stay consistent in this season, this is for you.

And we’re not done yet…
A 12-week postpartum program is coming soon to support your recovery and rebuild strength the right way (as I test and move through it myself).

You can grab your trimester guide(s) now through the link in my bio ➡️

Let’s keep moving, mama 💪🏼💪🏼💪🏼

03/09/2026

I made it to my “due date”! I wasn’t sure I would, even though Madison came 5 days past hers. My calendar “due date” is March 11. My “due date” based on the 20 week ultrasound is March 9. Last week at my midwife appointment I told her it felt like the baby was just going to fall out of my butt at any time. This baby feels low and has for a while. I was confident I would not make my scheduled appointment this week, but here we are. 🤪🤪🤪 I slept well last night and woke up today feeling TOTALLY FINE. Some evenings I’ll have a bit of cramping and extra Braxton Hicks, but it all waxes and wanes.

To reduce my level of impatience, I plan 1-2 errands or activities every day. I’m trying not to just sit around but have also finished 4 books in the past week. Every day, multiple times I’m 1️⃣ eating spicy foods 2️⃣ hanging in a deep squat 3️⃣ bouncing around on an exercise ball 4️⃣ massaging acupressure points with clary sage 5️⃣ getting out for a walk.

At this point, I’m aiming for a Friday the 13th baby. Let’s go, bébé!

02/20/2026

THE PERSONAL LIBRARIAN by Marie Benedict and Victoria Christopher Murray

02/12/2026

I’m starting to feel uncomfortable! This baby is positioned very differently from the way Madison was. I now understand why waddling and pelvic discomfort is common toward the end of pregnancy. My main movement affected is walking, but most other things feel pretty okay allowing me to still workout (Thank goodness! My mental and physical health need it). Inversions have been my best friend.

Here’s what my 36 week workout looks like and modifications if you’re not at the end of pregnancy and want more 😜😜😜

4 rounds:
✔️ 40 quick steps (sub 1 minute of cardio. If I had a Echo Bike, I would have used it! It’s on my short wish list for our home gym)
✔️ 10 ring rows (sub 10 difficult pull up variation of choice, break up as needed)
✔️ Functional Progression 3 - love this position for making room for baby! (sub toes to bar/rings or other sit up/core exercise)

Go get it 💪🏼💪🏼💪🏼

02/11/2026

Learn 9 gentle, practical ways to optimize baby’s position for birth using movement, posture, gravity and chiropractic support.