WanderMama

Since August I have been working as a fundraiser for Empowerment International, a non-profit in Granada, Nicaragua that helps children in two impoverished communities succeed in school.  It is a wonderful organization doing good work.  I will be travelling to the communities in 2 weeks time and will be posting lots.

Here is something interesting that I just found on CharityNavigator.org  under the category 10 Charities Overpaying their For-Profit Funddraisers.  It’s incredible 90% payment to fundraisers with 7.5% program expenses.  Shameless!

Rank	Charity	Program Expenses	Professional Fundraising Fees
1	Disabled Police Officers Counseling Center	7.5%	90.9%
2	Cancer Survivors’ Fund	6.9%	90.2%
3	Firefighters Charitable Foundation	10.2%	84.4%
4	Operation Lookout	11.4%	82.2%
5	Wishing Well Foundation USA	8.5%	80.9%
6	Children’s Charity Fund, Inc.	8.1%	77.9%
7	United States Deputy Sheriff’s Association	14.8%	69.4%
8	Dakota Indian Foundation	19.9%	60.2%
9	National Veterans Services Fund, Inc.	17.4%	55.9%
10	Police Athletic League of New Jersey	39.5%	48.8%

I promised these notes, as summary of info from my prenatal trainings and other research, to a mom-to-be.  I figured other expecting moms might also be interested.

Let me clearly state that I am no expert.  Women should follow their doctor’s/midwives’ advice.  And practice carefully, listening always to their bodies.

Informed by what I learned in my Dancing Through Pregnancy  course, I believe that moms should compliment yoga with sensible aerobic activity.   Be sure to hydrate : drink and extra 1/2 gallon of water for ever hour you exercise.  And eat extra protein:  70-90g for each hour of exercise.

Why Exercise  During Pregnancy? 1. Promote your and your baby’s health 2.  Skills for labor (work with body, try poses, relaxation exercises) 3. Quicker recovery (fewer C-sections/interventions among moms who exercise)

OK here’s a practice that I do with my prenatal clients (BTW I offer private Prenatal Yoga classes for $40 at The Fitness Haven):

Supta Badah Konasana

Centering with the breath.  Head rolls, body rolls.

Hands to prayer at heart center, inhale arms up, exhale down saying “AHHH” to heart center. This opens jaw and is good practice for relaxing the body in labor.

Hiss/Compress as developed by Dancing Through Pregnancy see here for details.

Shoulder blade squeeze.

Open seated twist.

Cat-Cow with many variations.  Great for low back pain.

Gate pose.

Lunge (high and knee on floor) with hands inside.  Stretch groin.

Squat. Strengthen glutes.

Chair (use a block). Strengthen glutes, legs, back.

Modified Squat. Standing, knees bent, hands on thighs, look over left shoulder, look over right shoulder.

Shoulder openers: with strap, Eagle arms, etc…

Triangle.

Warrior.

Extended side angle.

Tree.  Use a wall if you feel instable.  Great for balance.

Dog on Wall.  Great for laboring as well — double hip squeeze is very effective in this position. Hamstrings, low back stretch.

Dancing Shiva on the wall.  Shoulders back opener.

Seated Kegels. Strengthen the pelvic floor.

Wide leg seated on a blanket.  Hamstring opener.

Wrist and ankle rolls for swelling.

Exercise ball practice for labor. See here.

Gomulkasana or Pigeon for hip opening.

Side Lying for relaxation. Use a guided relaxation. Imagery.

Happy December.  We’ve had such a warm, wonderful month.  It started to get cold only this past weekend.  The kids are loving the run up to Christmas.  My shopping is nearly done and the cards are being sent.  I feel calm and happy despite the cold and the spending on gifts.  Happy Holidays to all!

I am the pickiest person when it comes to staying in hotels. I have dragged my husband Max through endless hotels — esp in Asia — only to say ‘no thank you.’
This coming weekend Max is taking me away for my birthday. Our fav VT hotel (The Castle Inn and Spa) has literally tripled in price since our last visit.

So, in my quest for a clean, new hotel I found this site: www.newsleeps.com. Brilliant! Check it out!

We are enjoying the Providence Children’s Museum today. Six year old Nikolai and 3 year old Nadya are having a blast in the water room, the ship and the grocery store. We’ve been here for more than 2 hours with no whining. Parking is free. Bring a lunch and eat it in the designated room. There was a store hour and some winter crafts too. Great place and FREE with my Yale Peabody (New Haven, CT) membership.

**BTW that membership is the best value at $65–gets you into West Hartford, Boston and Providens Children’s Museums!

What a day!  Cool apple picking weather. 52 excited kids and 20 parents.  A long wagon ride, donuts, and a lost tooth.  Nikolai’s first tooth popped out after biting into an apple.  To his credit he waited to tell me until the farmer finished his speech about rules of behavior at the orchard.