As an expectant or new mother, you may have made the decision to breastfeed your precious child, but you may also be wondering if you would have the ability and tools to do it well. In this blog, I give six tips on how to make breastfeeding a beautiful bonding experience that is as stress-free as possible.
 
1. Find the Right bra
While not usually thought about, the correct nursing bras will make your breastfeeding journey that much easier. You will appreciate bras that unclasp one-handed, and that accommodate the fluctuation in size that you may experience during the course of the day. In my last blog post I discussed the difference between nursing bras and maternity bras and when is the perfect time to purchase each. Do not skimp on the purchase of good nursing bras because it would be an item of clothing you would be wearing almost 24/7. We suggest buying in two phases: before the baby is born, and after your milk has come in and you and baby have settled into a breastfeeding rhythm. Your bra should fit comfortably on the slackest hook and the cups should fit with no wrinkling or bulging.
 
2. Eat healthy
When we breastfeed, our baby eats what we eat. So, pay attention to what you are putting into your body. Don’t smoke or drink alcohol and try to stay away from fast food as much as possible. Plenty of water, and a diet that incorporates whole, unprocessed foods and many vegetables and fruits is best. You can still take your prenatal vitamins at this time as well as any additional supplements your doctor recommends.
 
3. Get comfortable while feeding
When baby is here, and you are ready to get into the groove of breastfeeding, finding a comfortable spot is paramount to a positive experience for everyone. So, when it is time for a feeding, gather your snacks, the remote, tablet or phone and relax in your favourite chair or in bed. You are going to be in that position for quite some time, so make sure it is a position where you have access to as many things as possible to make you comfortable.
 
4. Get your baby in a comfortable position
Once you are in a comfortable position, then make sure baby’s head is supported and they are in the appropriate nursing position. You don’t want them squirming and being too uncomfortable or the nursing experience would not be a pleasant one.

5. Breastfeed at your convenience
When the baby is hungry is the best time to feed them—don’t be ashamed to feed your baby wherever you are! Once you are comfortable, your baby can eat. Breastfeeding is a natural bonding experience that should happen once mommy can produce milk and baby is able to latch. Don’t give up, but also don’t feel too pressured if circumstances arise that prevent a smooth transition to breastfeeding. 

6. Relax: your baby can feel it
Yes, a lot of times we find that comfortable nursing position, baby is comfortable, but we are thinking about all the things that need to be done. Breastfeeding is a wonderful opportunity to bond with your baby, as well as to take a break of sorts. Put up your feet, look at your beautiful baby and marvel at them and stop thinking about the dishes and laundry to be done. When you are stressed it can hamper let-down and then baby is unsatisfied. So, if you are having a hard time, maybe put on some relaxing music or utilise aromatherapy (check with your doctor on what scents and oils are safe to use around baby)…and Relax!

When we are pregnant we often are so focused on the impending baby, we sometimes forget that we are also part of the equation. While our precious child is growing and developing, our body is also changing in ways we may not expect. Oftentimes, we tend to neglect the process of finding the correct maternity bra or nursing bra. In this blog post we'll break down the importance of when to get a fitting and how to choose the right one.
 
Nursing Bras vs. Maternity Bra
Nursing bras and maternity bras share many of the same features, especially regarding enhanced support.  In many circles the terms nursing bra and maternity bra are therefore used interchangeably, however one of the main distinguishing features of a nursing bra is that the cups are designed to provide easy access to the breast for feeding the baby.  This is usually accomplished by having the cups drop down from a clip.

I. Maternity Bras
When should I buy a maternity bra?
Wearing a bra that fits correctly is always beneficial, but it is especially important during pregnancy. During this time your breasts will become not only fuller, but also heavier due to increased blood supply, fatty tissue and the development of milk glands. As soon as your old bras no longer fit you should consider purchasing maternity bras; for most women this occurs near the end of the third month of pregnancy. Note: limit your initial purchase to two bras to manage expenses since your breasts will continue to grow throughout your pregnancy.
 
When trying on maternity bras look for the following:

Ensure that your whole breast is encased in the cup.  It is very important that the band, seams and underwire (if applicable) do not press into breast tissue.  Note that many experts advise against wearing an underwired bra during pregnancy and nursing.  An ill-fitting underwired bra is much less forgiving than an ill-fitting soft cup bra as underwire that presses into breast tissue could lead to a painful infection.

The band should be wide and supportive, and the shoulder straps should not be overly narrow. It should also fit snugly but comfortably on the TIGHTEST hook.  This is the opposite guidance to buying a bra any other time in a woman’s life and is to allow room to loosen the band as your ribcage expands during pregnancy.

The inside of the cup should be smooth, with no exposed seams.  With all those hormones coursing through your body your breasts are likely to be very sensitive and seams that may not irritate at any other time may feel like sandpaper against your tender nipples. This is one of the best measure for preventing nipple pain.
 
II. Nursing Bra
When should I buy a nursing bra?
Many women find that their cup size fluctuates widely in the first few weeks and months of breastfeeding before the baby and their bodies settle into a breastfeeding rhythm.  We therefore suggest buying nursing bras in at least two phases:

Early Phase
We suggest having at least 2 nursing bras on hand before the baby is born.  Yes, it is true that you won’t know exactly what size you will be when your milk comes in but shopping for nursing bras in the first weeks of motherhood will most likely not be high on your list of priorities.  The bra should fit on the middle row of hooks.  This allows both room for expansion in the last few weeks of pregnancy, as well as for tightening as your ribcage shrinks after the baby is born.  Many quality nursing bras have four rows of hooks and eyes instead of the usual three rows to give even more room for adjustment of the band.   Buy one cup size larger than the size you are in the 8th month, as this will allow for the increase you will experience when your milk comes in.  As a practical matter, look for nursing bras with clips that are easy to open and close one-handed. It is best that these early nursing bras are wireless since wireless bras are more forgiving than underwired bras to the fluctuations in breast size that occur in newly nursing moms.  Any underwired bra that does not fit properly poses a risk of clogged ducts and mastitis.

Later Phase

Once you and baby have settled into a comfortable breastfeeding rhythm it may be time to get fitted for additional nursing bras.  At this point the fitting becomes more like a traditional bra fitting. The nursing bra should fit comfortably on the slackest hook and the cups should fit your current size, with no wrinkling or bulging.  If you are used to underwired bras you may return to them at this point but bear in mind that as your baby goes through changes in feeding cycles breast size fluctuations may continue.  To avoid any potential issues, pay attention to fit and ensure that the underwire lays flat against your ribcage all the way around and does not press against any breast tissue. 

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Retweet! Like! Share! Subscribe! We hear this all day everyday while we consume social media. These are the measurements used for our life in the 21st Century. We are living in the age where we let our social media profiles define who we are, who we decide we can be, and how we feel about ourselves. We may have fallen trap to this ‘filter’ generation and found ourselves continuously comparing our lives to the curated ones online. Constantly asking ‘am I doing something wrong?’, ‘am I good enough?’ or ‘am I beautiful enough?’ are the results of this comparison. Social media has become a contest, where the more followers and likes you have equal the more beautiful or exciting a person is. This is far from the truth. 

Unrealistic beauty standards have always existed in the media, and now, with the prevalence of social media it has entered our lives in a way that many of us cannot deny. Social media would have you believing the ideal beauty looks one specific way ignoring the diversity of beauty that exists within the human race.

You are more than your online profile: The majority of people online don’t even look like their online persona; many are fulfilling the unrealistic and sometimes unattainable standards that exist currently. This is why Photoshop and photo editing software apps are very popular, allowing the poster to manipulate their body in any way they wish to fit this standard. Many only ever post that one selfie that came out just right—after taking 500 pictures overall— and is manipulated by numerous filters. Kylie Jenner herself has admitted to this, even as she has been viewed as an effortless beauty by many. You do not need to compete with that because being you is not a competition. There is no need to change who you are to get more likes; true engagement occurs when you show the real you. You are more than your online profile and  your beauty stands out because it is unique.

Likes do not define you, You are enough: Your face, body, skin and hair are unique to you and as cliché as it may sound, you need to love the skin that you are in, because it is the only one you get. Why spend your life bemoaning how you don’t like one aspect of your physique, when you can spend the time finding all the things that make you beautiful? Show this off, find the love from within, without looking for external validation which often comes at a negative cost to mental health.

Live your life offline: Why let current online trends dictate whether you can wear those skinny jeans this season? If those jeans make you feel beautiful; wear them honey! Do what makes you happy and makes you feel the most you! Ditch the ridiculous expectations and live your life offline.
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So next time you start comparing yourself to an online persona, make a conscious effort to value yourself; value the very part of you that you are comparing. Make a conscious effort to love yourself, and if all else fails remove yourself from the platform that gives you great anxiety. Beauty is only skin deep, and it cannot be defined.
 

This article first appeared on the Chaufit blog on December 21st, 2018 for 'Chau's Top Five'. 

We’ve all been there — trying to get out of exercise in one way or another. For some of us, it’s an occasional thing since sometimes we just don’t feel up to it. For others, finding ways around exercise is a way of life. They are the dedicated couch potato. Here’s the thing — almost every excuse that you can think of has a solution. Here are some of the top excuses for not working out and what you can do to motivate yourself to still do it.


5)    I’ll start in January — Making exercise your New Year’s Resolution or any other procrastination technique isn’t helping. Many people either keep pushing back their start date or they start and their drive wanes within a month or two. The only way to start, is to start. To make it easier on you, you can start small — start with some walking, some light weights, some bodyweight exercises — anything that will help you slowly transition into making exercise a regular part of your lifestyle.


4)    I just don’t like exercise — Many excuses boil down to just not wanting to exercise, but every now and then, you find someone who will straight up tell you that they don’t like it. I recently addressed this and how to make exercise fun in another article. Exercise isn’t all about that gym life or squats and pushups. It can be walking, running, riding, playing sports or even yoga (which is, truth be told, a very challenging, yet relaxing, form of exercise). Find something that you can enjoy even while you reap the health benefits of the activity.


3)    Gyms are intimidating to me — Many people are out there being afraid of gyms. They’re afraid of the grunting, the noise and, most importantly, the judgement. The reality is that there is, in fact, a small group of individuals who are so unsatisfied with themselves that they spend time ridiculing others. The good news is that they are in the minority. You’re more likely to get support from, or just ignored by, the majority of gym-goers, so being judged isn’t really that big of an issue. If, however, you find that small group is enough to keep you away, remember that the gym is not your only workout option. You can get DVDs, or hire a trainer and take your training to a park or even your own home. It’s easy to find ways around gym-fear and still work on your fitness level.


2)    I’m too tired all the time — Interestingly enough, this is a self-fulfilling prophecy. Making light to moderate exercise a habit would actually increase your energy levels. It would also help you to be more focused in the rest of your life while improving the quality of your sleep to ensure that you wake up feeling more rested after. Start small (as mentioned above) and gradually increase intensity until you find the level that works best for you and then you can take note of the changes that you feel in your body and in your energy levels.


1)    I have no time — In this hectic time where people work overtime or multiple jobs while trying to maintain their family and social lives, it seems that we have no time for exercise. Exercise can actually help you to handle the other parts of your life a bit better so that you don’t always feel so overwhelmed. But how do you find the time to start? If you have 15-20 minutes a day, 3-5 days a week, you can exercise. You may not be able to train to look like a bodybuilder, but you can improve your health and your physique with small routines that allow your to incorporate exercise into your busy schedule.


It is really tough, with images of super-slim or super-muscular bodies grinding away in aerobics classes or lifting hundreds of pounds of weight to get motivated to exercise. This means that it is easy to find every reason not to. Luckily, there’s almost always a solution to each exercise problem. If you haven’t started exercising yet, why not? I hope this article helps you to find the drive to overcome your excuses and set out on the road to a healthier, fitter you.


Marc Chauharja Singh, aka 'Chau', is a certified Fitness Instructor who is well versed in various training techniques. He created his fitness brand, ChauFIT in 2011 and is a  Trinidad and Tobago Defense Force trained Physical Training instructor (PTI ), as well as a certified  Massage Therapist (Therapeutic and Sport), who holds a Diploma in Nutrition. He has helped many people regain a life of wellness through a holistic approach to fitness. For more of his fitness tips, or to contact him, visit his blog (https://chaufit.wordpress.com/)
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On Friday March 8th, 2019 the world commemorates International Women’s Day. This year’s theme, Balance For Better, encourages us to strive to build a gender-balanced world, from the corporate boardroom to news coverage of sporting events (we’re looking at you, U.S. Open). 

For us here at Underpinnings, we chose to approach this year’s theme in a way that we think resonates with the day to day lives of so many women… how do we create balance in our lives when so many of us have multiple roles and responsibilities demanding our time, attention and energy? As a wife, mother, entrepreneur and full-time employee I can admit that there have been times when I have found myself overwhelmed. It is in those times that I have turned to the following practices to regain some control and restore equilibrium in my life:

Assess – Being constantly busy doesn’t allow for time for reflection, so every few months I purposely take some time to think about different aspects of my life as honestly as possible and, most importantly, make a plan to address the issues I identify. One such example is the realization that I was holding on to too much in both areas of my professional life. For Underpinnings the resolution was to hire another staff member which is allowing me to serve my clients more efficiently. In my corporate life the resolution is to delegate more to my team after ensuring they have the tools to succeed. Some questions that may help guide you in your self-assessment are: am I taking on too much? What are the impacts on areas of my life that I say are my priorities – my relationships, physical heath, career? What would it mean to my life if I did things differently or took a step back?
This is also a great opportunity to review the goals and intentions you have set for yourself and ensure that your actions are aligned with achieving these.

Rejuvenate – I do my best to listen to or read something positive every day. This could be a podcast, some music that I enjoy or a daily spiritual practice. I also include some simple self-care practices in my regular rotation. These are ways of recharging by doing little things just because they make me happy. It’s easy to tell when I’ve been neglecting these practices as symptoms such as low energy and a lack of patience are a sure sign that I need a little “me” time. 

Say no appropriately – Every time you say “yes” to something such as taking on another task or project you are saying “no” to something else, so make sure the “no’s” you are saying are the ones you really want to say! It is ok to say no to requests from friends and family if you realise that the activity is taking, rather than giving value. To be in balance we seek the interests of our loved ones as well as our own interests. If we lean too far to any one side the scales will overturn. 

We'd love to hear from you. Let us know in the comments if you already incorporate similar practices in your life or if not, what do you do to maintain or regain balance? 

Valentine’s Day is upon us and by now we have all been bombarded by all the red roses, red hearts and V-Day movie specials on Lifetime and you either love it or want to run away from it. But what if we suggested that you look past the clichéd chocolates, teddy bears and flowers and dig deep to find a new and all-encompassing way to show love this V-day?

Despite all the ads, Valentine’s day doesn’t only have to belong to the couples who can’t get enough of each other. Why should it, when it is a day that is supposed to celebrate love, which has many forms? We certainly don’t have all the answers, but I believe that we can be transformed by finding the form of love where we can give the best of ourselves to others. When it comes to love, the ego and the heart cannot share the same space and we must allow for our ego to be checked if we want love to truly blossom. There is no need to separate love into romantic love, sibling love, self-love, or even friendship. The practice of pure love is simple and allows our selfish needs to take a back seat.

This Valentine’s we encourage you to practice the type of love that would transform your relationship, either with your significant other, yourself, a friend or a sibling. Love is love and expressing the forms of love where we can be our best selves is the most loving practice of all. 

When you joined the gym, or decided to partake in that Zumba class, you bought all the things you thought necessary for your new exercise adventure. Water bottle =check, cute gym outfits= check, branded sneakers= check! But what about a new sports bra? Did you think that the cute lace number that you wear everyday would be suitable? Well, I have some news for you, no it is not! Yes, your everyday bra has been professionally fitted, and it was one of the best investments you've made in yourself, but it cannot do the job of a sports bra, and here’s why: sports bras are manufactured to provide a level of support and comfort during exercise that the typical everyday bra does not.

Here are the top 3 reasons why you should be fitted for a sports bra as soon as possible:

1. Avoid permanent damage to breast tissue and ligaments: Exercising without a sports bra can cause damage to breast ligaments (called Cooper’s ligaments) causing the breasts to sag and droop. No matter the breast size, damage can be done when the chest is not properly supported during physical activity. A supportive and well-fitted sports bra will protect your breasts and minimise any damage to the soft tissue and ligaments.

2. Maintain comfort while exercising:  The moisture-wicking materials of a sports bra makes them better equipped for exercise. Manufacturers of sports bras pay attention to making the bras out of materials that will keep you comfortable while exercising, while preventing you from chafing (something that can develop from wearing a wet bra during prolonged physical activity).
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3. Reduce pain and discomfort: Wearing a sports bra prevents breast pain by reducing bounce. Sports bras are designed to restrict movement, which means less pain. However, you need to make sure that you replace a sports bra every 6-8 months after continuous wear to make sure that the supporting fibres are not worn out.
 
With that said, now is a GREAT time to make that appointment to have yourself fitted for the perfect sports bra. Visit us at book.prettyunderpinnings.com and we'll get you properly outfitted for your fitness adventure!

​It is 2019 and you have rung in the new year with gusto; this year is going to be the best year yet, right? Yes! You are going to achieve all your goals, you are going to get that promotion, buy that house and go on that awesome vacation. But wait, do you have a plan, or will you just be ‘winging it’? Winging it may sound very hippie and allowing the ‘universe to decide’, very cosmic and spiritual, but let’s be real; without a plan you would simply be left to wishing it all into existence.
You may also want to fall into the same act of making New Year’s resolutions because that is what everyone does, right? Well resolutions don’t always work. It is time to ditch the resolutions, to resolve means to find a solution to a problem and you are not a problem. It is time to reflect, learn and create an intention. Plan, act and manifest.

Here are the 4 steps to being more deliberate about your intentions this year.
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1. Make lists: Many people would head straight for their phones and laptops to their faithful list app or word processor programme, but to me, taking up a pen/pencil and writing it down makes it more real. The tactile feel of pen/pencil on paper has been proven to strengthen connections in the brain, so making a list this way cements it even more in your brain than using tech.

2. Set goals: So, you have your pen, and paper and you are making your list. What is on this list? Are there tangible goals listed? Compare: Visit Mexico vs travel more. Which sounds more intentional; visiting Mexico, right? Yes, it does because ‘travel more’ is very vague; setting a goal like this makes it easier to lose sight of it and forget. When you set a major goal of visiting a specific country for example, then what you do is set smaller goals or benchmarks to reach that major goal. So, your intentional goal setting should look something like this:
Major Goal: Visit Mexico
Minor goal 1: Save $100 a month
Minor goal 2: Research Mexico
Minor goal 3: Get necessary vaccines
This can go on until you can identify everything that you need to realize in order to achieve your major goals. This way your goal achievement becomes intentional as you will be attaining notable benchmarks on your way to success.
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3. Set target dates: We all know how a deadline date shakes us up enough to make a move towards doing the work that we need to do to achieve a goal. Why not set target dates or deadline dates for the achievement of your goals? These dates in a lot of instances can be fluid; some not so much. A target date, however, gives you something to work towards that is clear and concrete. So, even if you think you may still want to be vague and say I want to achieve X goal by ‘the end of the year’, try saying something like ‘by November 20th, I should have saved 90% of the money needed for my trip.'

4. Keep checking in: So now that you have been intentional and made your list, set goals and target dates, and you are off with a bang and feeling energised. Take a moment ever so often to check in. Check in with that original list and see what needs to be modified, what needs to be crossed out, and what needs to be added. This way you would know how attainable your goals are and how close you are to achieving them. Checking in also allows you to have a more realistic view of how your year is going and whether you need to re-evaluate.  Sometimes we start a year with a foot-long list of things to achieve by the year's end, but we allow lack of intentional planning and checking in to cause us to not achieve even half of the list; sometimes none.

When we add intention to our goal setting, we can create the reality we want. We then set ourselves on to the path of intentional living and goal achievement. So, take a moment this January and write that list; be intentional and achieve those goals!

Have you ever considered getting a professional bra fitting? Maybe you have been following Underpinnings on social media and have asked yourself, ‘I wonder if I should make an appointment to have a fitting?’ Maybe you have been hesitant because you think that your bras fit pretty well, and a bra fitting is only for “certain” people or maybe you think it is a waste of time. Whatever the cause for your hesitation, we think that making that appointment to get a professional fitting may be the best decision you have ever made!
 
Want to know why? Read on for the top 5 reasons you need to make that appointment for a fitting today.
 
1.  Your bra hurts: Many women feel a sense of freedom at the end of the day when they remove their bras because it has been feeling like a vice all day. Well, did you know that your bra is not supposed to feel like that? Your bra is not a torture device and it certainly is not supposed to hurt you. In fact, when a bra fits well you shouldn't even feel as if you are wearing one. A bra fitting would help you find the correct sizes and styles and will alleviate all of that unnecessary pain. From the poking of the underwire, to the sinking, pressing sensation of a too-tight shoulder strap; a professional fitting will get you into the perfect bra in minutes.
 
2. Your weight has changed: We are not talking about a two pound weight difference here; we are talking about a difference of 8-10 pounds or more. Since breasts are made of mostly fatty tissue, when you either gain or lose weight, the fit of the cups would be noticeably different. Additionally, the fit of the band, which is the part that goes around your rib-cage, would also be affected. Suddenly your bra would be either too tight or too loose in all the wrong places. A professional fitting would alleviate this problem and get you into the perfect fit in a style you love.

3.  Peace of mind: Have you ever gone to one of those ‘bra boutiques’ and felt as if you could not get the help you needed? They simply gave you the size you asked for and rushed you to the cashier, while simultaneously moving on to another shopper. Have you ever asked them a serious question about the fit and the longevity of the product and gotten either a stock response, or no response at all? Well, when you deal with a professional bra fit consultant you will get the peace of mind that you are dealing with someone who knows their product and cares about helping YOU, the individual client. All questions would be answered; you will get individual attention because their job is to help you and find you that fit that would boost your confidence and relieve any discomfort. Many bra-fit professionals are women who have had similar problems, and with their knowledge they dedicate their time to help other women. 

4.  Many women wear the wrong sized bra: Some numbers we have seen suggest 85% or more, and from first-hand experience at the boutique we can attest that the vast majority of our first time customers come in wearing bras that do not fit well.  The question is, why is this number so high? Well, too often we follow the advice of non-professionals who tend to pigeon-hole women due to their body shape. Or, we have only been exposed to the mainstream brands, many of which have a very limited size range. This is why a professional fit is needed; a bra-fit professional can guide the process to a correct fit.

5.  Body confidence: Yes, the way your bra fits can affect your level of confidence. Have you ever gone shopping and seen the perfect blouse, you try it on and somehow it does not drape well over your body? You notice it does not look right because the fit of your bra is making it bulge or pucker in places it should not, or your bra does not support you well enough so your posture is negatively affected. But the moment you get that perfect fit you feel like a million bucks! It is simple, having that perfect fit affects the level of comfort you have in your body, and can affect the level of confidence you project! All you need is a well fitting bra or lingerie set to get you feeling like a rock star!