Things to do before your child starts at a new school

As always, you know your child best and are the most qualified person to customize these ideas for them. Some kids will benefit from lots of advance information, while others are better off taking each moment as it comes. Here are some proactive steps you can take before your child sets foot in the new school:

• Talk it through. This may be especially important for older kids who are more attached to their existing school and need time to wrap their heads around the change. Adopt the role of sympathetic listener and let them express their emotions. Validate their feelings of frustration or nervousness. Later, when they’re in a less emotional headspace, explain why this school is a logical solution and highlight its appealing features.
• Read about it. Normalize the back-to-school experience by reading picture books like Mooncat and Me or The New Bear at School. Recommended picks for junior students are the middle-school classic Wonder and the award-winning graphic novel New Kid.
• Do your homework. Surf the school’s website and social media accounts for useful information such as the principal’s name, bell times, newsletters, and important dates.
• Reach out. Call the school so you can be directed to the appropriate contact person, whether it’s the principal, vice principal or guidance counselor. The school may already have an established orientation process for incoming students. Make a list of questions in advance (with input from your child, if appropriate) and take this opportunity to ask away.
• Get the first-day scoop. Find out the school’s first-day traditions and procedures. Inquire about your child’s class placement in advance, so they can arrive at school already knowing their teacher’s name and room number.
• Generate positive hype. Do you know anyone — such as a friend, relative, or neighbor — who attends or previously attended the school? Enlist them to chat briefly with your child and share their positive reviews.
• Play it up. If the schoolyard and playground equipment are open to the public, take your child there for some unstructured play time several days before school begins.
• Take a tour. Now that you’ve got all the background information, you’re ready to schedule a tour of the school itself. See as much of the building as you can and help your child locate common areas such as the library, gym and cafeteria. Walk around the outside to find your child’s line-up zone, entrance/exit door and bus pick-up area, if relevant.

Supporting your child on the first day at a new school

 There’s bound to be a lot of nervous energy on the first day, so here are a few factors to consider:

• Travel together. On day 1, you may want to keep things simple by driving your child or walking with them to school. You can work out the transportation details on day 2 and beyond.
• Gear up. You know best if your child will be excited to start fresh with a brand-new backpack, lunch box and water bottle — or will be comforted by having their well-loved, familiar ones. Either way, label all their belongings so nothing is lost or mixed up.
• Re-cap some friend-making tips. Give your child a few basic strategies and conversation starters for meeting new kids. Dress them in a shirt with a favorite character or sports team on it, as a head start to finding common ground with peers.
• Be upbeat yourself. Your child will take their cue from you, so put on a brave face. Be understanding about their jitters, yet firm and confident in their ability to handle this.

How to set your child up for success at their new school

 After you survive the first day, here are some additional tips for the days and weeks that follow:

• Establish lines of communication. You’ll want to connect with your child’s teacher as soon as possible. They will play a pivotal role in making your child feel welcome, placing them with compatible peers, and keeping you in the loop if issues arise. Start by sending an e-mail and ask for an in-person meeting if possible.
• Send support. A mom friend shared her concern that lunch period would be the loneliest time for her son at his new school. So, she sent a little “love note” in his lunch every day, with an encouraging message. Mabel’s Labels Washaway Lunch Box Notes are great for this purpose!
• Get involved. Attend school events, such as the “Meet the Teacher” night or Parent Council/PTA meetings. Encourage your child to get involved in school activities such as intramurals, clubs, sports teams, and student leadership.
• Log in. To ensure your child isn’t left out of anything, make sure you are signed up in the school’s online system for e-mail updates, pizza orders, field trip forms, and fundraisers.
• Set a healthy routine. This transition will place extra demands on your child, so make sure they are eating balanced meals and getting plenty of sleep. Minimize before-school stress by establishing a solid morning routine that isn’t rushed. After school, do your best to balance out homework and free time.

While starting at a new school can be intimidating, you and your child will get through it, one day at a time. Before you know it, they’ll be settled into a groove, and what previously seemed like a “big deal” will now be their daily routine.

The post Tips for Kids Starting at a New School appeared first on The Mabelhood.

Social Skills Needed by 8th Grade

Young people with strong social skills are better prepared to build positive relationships, meet new friends, navigate unfamiliar situations and manage peer pressure. The social world of preteens and teens is a complex one, and you want your child to feel as confident and comfortable as possible.

Verbal communication. They should be able to choose suitable words and comments for the situation, while speaking a confident tone of voice.

Awareness of non-verbal communication. At this age, they likely understand that body language can also send powerful messages. They will sometimes employ the classic teenage eye-roll, but hopefully they choose the appropriate posture, facial expressions and gestures most of the time. They should also practice reading these cues in others.

Active listening. When someone else is talking, they maintain a respectful amount of eye contact, show engagement through non-verbal signals like nodding, and ask for clarification if needed.

Empathy. Tweens and teens are famously self-centered, so this one can be a big challenge. Ideally, your child can “put themself in the other person’s shoes” and imagine what someone else may be thinking or feeling. As a result, they will be more likely to notice if a family member or friend is struggling.

Self-advocacy. They should know how to speak up for themselves and seek assistance if necessary. They should be aware that help is always available — for example, from a school guidance counselor, a community support service, or a phone/text help line. If an issue arises for them — or for a friend — they should feel secure reaching out to a trusted adult rather than trying to solve it on their own.

Resolving minor conflicts. They should have some experience with patching things up after an argument, apologizing for a mistake, and brainstorming reasonable solutions.

Responsible technology use. It’s critical that this generations innately understands the importance of safe and respectful digital communication. A great mini checklist before posting, sharing, commenting, liking (and so on) is the THINK acronym — is it True, Helpful, Inspiring, Necessary, and Kind?

How to develop your child’s social skills

Some kids are natural social butterflies, while others may need a little more training. Today’s teens have less experience interacting with others face to face, so look for opportunities for them to get some extra practice. Here are some ideas:

• Join clubs, teams or activities (either at school or in their free time) that match their interests, whether it’s sports, art, science, coding, animals or something else.
• Start a simple part-time job or volunteer opportunity, such as babysitting, umpiring, coaching, tutoring, cutting lawns or delivering newspapers.
• Participate in gatherings with family friends, extended family, cousins, and neighbours.
• Organize a social outing with a group of peers.
• Set aside (and mute) all electronic devices during family interactions such as dinner time. Make an effort to interact “the old-fashioned way.”
• Comment on the teenage behavior you see on TV or social media, making it clear when you don’t approve (and why).
• Talk openly about cyberbullying and using technology appropriately. Be aware of the apps your child uses and monitor them if necessary.
• If your child carries a phone, add emergency numbers to their contact list, such as the Crisis Text Line (USA), Kids Help Phone (Canada) and *988, a free suicide prevention and crisis helpline available across North America.

Educational Skills Needed by 8th Grade

Although a solid report card is always a welcome sight, this skill set isn’t necessarily about getting good grades. Rather, it’s about how your child learns and their ability to work through a task in any subject area.

Be comfortable using a computer. They should be able to type proficiently as well as collaborate in online platforms such as Google Docs, Sheets, and Slides.

Understand format and tone. For example, an e-mail to a business owner about a part-time job will be much more formal than a casual text to a friend.

Recognize a story’s structure. This means understanding the key parts of a narrative (i.e. how a story is built with a beginning, middle, and end) and being able to discuss the plot, setting, characters, and theme.

Prove a point. They should have experience with finding evidence in a text to support a statement or opinion. Of course, sources must always be cited to avoid plagiarism.

Follow the writing process. This includes planning, writing a first draft, seeking feedback, editing, and formatting the finished product.

Perform an oral presentation. Public speaking requires preparation — and a fair bit of courage. The sooner they practice speaking in front of a group, the better.

Think sequentially. This is especially valuable in math, where a problem is broken down into logical steps, with precise calculations along the way.

How to enhance your child’s educational skills

You know your child best, and that includes an awareness of their strengths and areas for improvement. Provide an extra boost to their learning skills with strategies like this:

• Read up on learning styles and identify which description best matches your child. Are they a visual learner who likes images and diagrams, an auditory learner who’s great at listening, a reading/writing type who absorbs written information, or a kinaesthetic learner who is active and hands-on? Use that information to help them construct better study notes or approach a project from a different angle.
• Ask them to summarize the plot line of their favourite TV show, movie, or video game. (If you’re baffled by the video game suggestion, consider that there can be a surprising amount of depth in some of these fictional gaming worlds, and your child may be eager to describe it all to you.)
• Hone their typing skills with free online keyboarding games. (My boys grumbled at first, but ended up liking this racecar themed one.)
• If their basic math facts need reviewing, grab some old-school flash cards or use a web-based program like Xtramath.
• For kids who get overwhelmed by large projects, LEGO building sets (and their step-by-step instruction booklets) are an amazing way to teach a patient, methodical approach.

Organizational Skills Needed by 8th Grade

These are the basic skills of getting through the day without being late, forgetting things, and losing stuff. They will be especially important as your young teen gets more independent and is balancing school with other demands and activities.

Punctuality. Being on time is a daily skill, so if your child is constantly oversleeping or missing the bus, maybe a more structured routine is in order.

Managing belongings. This is another daily chore — keeping track of their personal items, to avoid the high cost of replacing things that are left behind.

Time management. When approaching a project or assignment, can your child create a plan and stick to it? Ideally, they’ve developed good study habits and are proactive with schoolwork, rather than leaving things to the last minute.

Sending updates. Especially if your child owns a phone, it’s important that they understand the importance of communicating with family members and caregivers about their after-school plans and location.

Nutrition and hydration. This might be the right age for your child to start packing their own lunch, with some coaching about healthy and responsible food choices.

How to help your child be more organized

Being organized is all about having the right tools — and using them! Try adding these to your family’s current system:

• Personalized name labels for their school gear — let them choose a more sophisticated design from the Middle School Label Pack so they’ll be more motivated to use them.
• Daily alarms that are pre-set on your child’s electronic device for waking up, departing for school, etc.
• Other handy features on your child’s phone or tablet, such as the timer to count down their allotted recreational screen time, or the Notes app to create a to-do list.
• An old-fashioned paper calendar, posted on the fridge or in another prominent spot. Update it regularly with assignment due dates, appointments, field trips and other school events.
• A daily agenda/planner book that your child carries to school.
• A shared online calendar or linked app for up-to-the-minute schedule accuracy.
• A morning checklist that covers eating breakfast, getting dressed, making their lunch, filling their water bottle, and adding any other necessities (such as electronics or Phys. Ed. clothes) to their backpack.
  

Your child is only in 8th grade, and can’t manage all this on their own yet — but it’s the right time to start learning it gradually. Good luck and remember, Rome wasn’t built in a day!

Here is another great post about general life skills to teach your kids. 

The post The Social, Educational and Organizational Skills Your Child Needs by 8th Grade appeared first on The Mabelhood.

How to wash a baseball or soccer uniform

Your child’s team-issued uniform likely includes a jersey, hat, pants or shorts, and socks. There may be additional pieces such as a warm-up shirt or other spirit wear.

Without the official uniform, your young athlete can’t go on the field. As such, all pieces should be treated with extreme care during the washing process to avoid any damage, shrinking or discoloring.

Here’s a step-by-step game plan for uniform washing:

• Step 1: Label all uniform pieces with your child’s name and number, to prevent mix-ups with teammates. The Mabel’s Labels Kids’ Sports Label Pack is designed especially for this!
• Step 2: Check the tag for washing instructions. Many jerseys are made from high-tech moisture-wicking fabrics that may be designated as “cold water only” or “hang to dry.” Allow enough time in your laundry schedule for all pieces to air-dry before the next game or practice.
• Step 3: Aggressively pre-treat spots and stains, which could be anything from dirt, grass, sand, clay and turf to Gatorade or post-game ice cream. Generously apply your preferred stain remover product before laundering. You may find it helpful to pre-soak the uniform in the laundry tub, or scrub stain remover into the affected area with an old toothbrush.

A side note about laundry products: the best advice and recommendations come from other sports parents. Once at a tournament in Pittsburgh, I struck up a conversation with a random mom about the difficulties of washing white baseball pants. She happily shared all her trade secrets and laundry hacks — including one I still haven’t tried, which was to take an old-fashioned laundry soap bar, run it over a cheese grater, and add the grated-up flakes to the washload.

• Step 4: After proactively treating the stains, launder the uniform at the appropriate water temperature. Take advantage of any bonus features on your washing machine, such as “pre-soak,” “heavy soil” or “extra rinse”.

Try Laundry Stripping

If you’re finding that a regular laundry cycle isn’t enough to neutralize the sweaty smell, consider taking things to the next level with a strategy called “laundry stripping.” In this process, clean clothes are soaked in a tub with a mixture of water, Borax, washing soda and powdered laundry detergent. After four hours, the clothes should be gently wrung out and put through a final rinse cycle in the washing machine. If you’re seeking a deeper clean, check out this detailed breakdown and instructional video about laundry stripping.

Tips for washing baseball and soccer gear

Here are a few simple steps to keep your child’s important (and expensive!) sports gear in prime condition.

Washing footwear

Take cleats outside and remove all loose dirt and grass from the sole. Wipe dust and mud from the outer surface with a soft cloth. If shoes are wet from dew or rain, remove the insoles and set out to dry in the sun.

How to wash Soccer shin pads

On a busy tournament weekend, help keep bacteria away by spritzing shin pads with a disinfectant spray. A day off with sunny skies is a good choice for more elaborate cleaning. First, use a brush and soapy water to scrub the inner and outer surfaces. Then, soak the shin guards in a mixture of detergent and water for about 15 minutes. Rinse well and set outside in the sun to dry.

Most soccer shin guards can go in the washing machine — although it’s wise to check the tag or the manufacturer’s website to confirm. Place the shin pads in a tied pillowcase or delicates bag and use the gentle cycle. Air dry only — shin pads should never go in the dryer.

How to clean catcher’s gear for baseball or softball

A catcher’s leg guards and chest protector have multiple straps and buckles that aren’t well suited for the washing machine. It’s best to perform a full cleaning before or after the season, where each piece can be manually scrubbed with soapy water, rinsed well and hung outside to dry completely.

Washing baseball and softball helmets 

For a traditional two-piece catcher’s mask (similar to an umpire), clean the inner padding with a disposable disinfecting wipe.

Modern goalie-style catcher’s masks frequently have removable padded inserts that attach with Velcro. These pieces can be gently detached from the inside of the helmet and laundered separately in the washer, in a tied pillowcase or delicates bag. Dry outdoors or in the dryer on a low setting.

For batting helmets, the hard outer shell can be wiped easily, but the inner foam is typically glued in and is best left alone. On hot days, air out the helmet post-game so the inner padding is able to dry.

Tips for cleaning smelly baseball and softball gloves

Leather and water don’t mix, so avoid dunking a baseball glove in a washing tub or spraying it with a hose. Instead, manually clean it with a soft brush or towel, as suggested in these expert tips.

Similarly, batting gloves are made from specialized materials and require careful cleaning. Check the specific company’s website for care and maintenance instructions.

How to clean baseball caps

I don’t believe in those plastic cages that supposedly allow a baseball cap to be washed in the dishwasher or washing machine. In my experience, a soaking-wet hat is more likely to lose its shape, structure and proper fit. My best advice is to spot-clean the hat with a damp cloth and place it on a volleyball (or other appropriately sized ball) while drying.

With these simple tips, you’ll be sending your child out on the field looking clean, professional and ready to compete. After the game, remember to praise their dirty shirt or grass-stained pants, as it shows they’re trying their best!

Wondering how to wash hockey gear? Check out these tips!

The post Tips for Washing Baseball and Soccer Gear Like an All-Star appeared first on The Mabelhood.

Give an old backpack new life.

Empty out your child’s trusty school backpack or dig out an extra one from a previous year. Pre-treat any unsightly spots with stain remover and run it through a cold-water cycle in your washing machine. Hang it outdoors in the sun to dry. Spruce up the zipper pull with a keychain-style accessory or a personalized bag tag. The backpack’s makeover is complete and it’s ready for camp time! Choose eco-friendly lunch gear.

A reusable Bento style lunch box (made of plastic or stainless steel) is a positive step toward a litterless lunch. Send a daily personal message for your day camper with washaway lunch box notes that dissolve in water. Reusable single-serve containers and silicone snack bags are also a great alternative to disposable ones.

Say goodbye to single-use water bottles.

“Water” we waiting for? For the sake of the earth, it’s time to reduce the demand for new plastic. Keep your child hydrated all day with a high-quality reusable water bottle. Prevent germy mix-ups by adding a textured wraparound water bottle label personalized with your child’s name. And, if you’re worried about bacteria, we’ve got tips for cleaning and disinfecting.

Rediscover old-fashioned entertainment.

Your young camper may appreciate having something to do on the drive, at lunch break, during quiet time, or while waiting for pick-up. With this in mind, scour your game cupboard, bookshelf and toy bin for “unplugged” options such as:

• Art supplies. Sort through your existing collection of pens, crayons, markers and coloring pencils (this is a great hands-on project for kids!). Discard the unusable or broken ones, and fill a pencil case with the rest. Grab a past school notebook and remove any used pages to get a fresh start. Slip these into your child’s bag for drawing, writing letters or playing or pen-and-paper games with fellow campers.
• Travel games, magnet sets, fidget toys or a deck of cards
• Activity books, word puzzles, comic books or Mad Libs
• A long-forgotten stuffed animal – refresh it with a wash and dry cycle (inside a tied pillowcase) and your child will have a familiar friend for the car ride.

Seek out gently used gear.

This is especially wise if your child is registered for a camp where they’ll be trying a new sport or activity. Look for gently used sports equipment and footwear in online classifieds, at thrift stores, or through the local sport association. Also consider borrowing camp essentials like a sleeping bag or rain gear from your personal network of cousins, friends and neighbors.

Reuse products that are still within their shelf life.

Check your cabinets and assess your existing stock of kid-friendly sunscreen, bug spray and after-bite lotion. If it’s still ahead of its expiry date, squeeze out every last ounce before purchasing a new one.

Avoid over-buying.

Check the camp website or ask in advance if there is a camp supply list, so you know exactly what your child will need. For sleep-away camp, you can also use our handy checklist as a starting point.

By adopting an eco-friendly approach to camp gear, you’ll be helping both the planet and your budget. Repurposing existing items reduces landfill waste and saves money (that you’ll likely need for camp fees). Also, labeling everything reduces the chances of lost items, which means you won’t have to purchase new ones to replace them. So, be creative and apply “the 3 R’s” wherever you can!

The post 7 Eco-Friendly Ways to Prepare for Summer Camp appeared first on The Mabelhood.

How to find day camp options in your area

Start with an online search where you type in “[your city] kids day camps.” Begin researching as early as possible, as popular camps may sell out quickly.

Instead of settling for the same old camp as last year, investigate camps that are hosted by:

• Your city or municipality
• A nearby university or college
• The local community center, public library, or YMCA
• Kids’ activity program providers such as dance, gymnastics, martial arts, theatre, art, or computer coding
• Birthday party businesses, such as indoor trampolining, pottery painting or LEGO building
• Common field trip destinations, such as children’s museums, zoos or nature centers
• Youth sports associations, including team sports, individual sports, and aquatics

You can also collect ideas and recommendations the old-fashioned way — by asking around to friends, relatives, neighbors, and fellow parents at your child’s school or activities.

If you have your eye on a specific camp but registration isn’t open yet, add the date to your calendar or follow their social media feed for updates.

Choosing the right day camp for your child

There are many factors to consider when selecting a camp, including:

• Set a target budget and stay within it as much as possible. If your child has their heart set on a particular camp one week, you may have to select a more reasonably priced option another week.
• What are the travel and logistics involved? Is it close to home, or on your way to work? Is it easy to get in and out, with free parking?
• Each camp will have different drop-off and pick-up times, so check carefully to see how these align with your schedule. If needed, inquire if there is additional supervision available at the start or end of the day.
• Who is leading the camp, and what are their credentials? Do the on-site staff have First Aid and CPR training? What is the ratio of leaders to participants?
• It’s a wonderful bonus if a camp’s theme connects to something your child already loves, such as science, nature, performing arts, or technology.
• Does the camp require any specific equipment, clothing, or footwear? For example, a baseball camp might expect the child to bring their own glove and bat.
• Skill level. Is any prior experience required? If the camp activity (for example, horseback riding) is something brand-new for your child, make sure it is truly a beginner program, so they won’t be the only rookie in the group.
• Age groupings. Especially in sport and activity camps, it’s preferable to have age-limited groups (ages 5-6, ages 7-8, etc.). An “all ages” camp could be tiresome for a 12-year-old who will be surrounded by little kids all day.
• Physical demands. If your child is enrolled in a competitive sports program and has games or practices in the evening, it may not be practical to put them in a highly active camp where they are running around outdoors all day and are exhausted by 3:00 PM. In this case, a more sedentary indoor camp might help conserve their energy.

Day Camp registration tips

Here are a few extra suggestions as you navigate the registration process:

• Sign up with a friend. Reach out to the parents of your child’s closest pal and see if they want to register for the same camp. Benefit #1: added excitement for your child to be heading to camp with a buddy. Benefit #2: you and the other parent may be able to share the driving duties.
• Do your homework. Take the time to carefully read all the information on the camp website, including cancellation policies. If you have further questions or want to discuss special considerations for your child, contact the camp director by phone or e-mail. They want your business and will be happy to provide answers.
• Trust your instincts. It is fine to ask for your child’s input about the camps they’d like to attend, but you need to make the final decisions based on the many factors above. Your child could beg for a certain camp now, but have moved on to a different hobby or interest by the summer.
• Label everything.Part of camp preparation is making sure you have enough name labels on hand, so your child’s belongings aren’t mixed up or left behind. The Mabel’s Labels Day Camp Label Pack has two bag tags and 39 personalized labels in assorted sizes, to keep everything organized.
  

The advance work you do now on camp registration will help ensure that your child has a summer filled with learning opportunities, new friends, and fun experiences. Good luck and have a great camp season!

The post Day Camp Registration Tips appeared first on The Mabelhood.

You may have experienced a similar push-and-pull dilemma on a hectic morning. It’s tempting to simply push the boots onto your child’s feet and pull them out the door with you. On the other hand, we know that as parents, we’re supposed to be empowering them to be self-sufficient.

So, how do you promote independence but still get out the door on time? Here are some kid-tested tactics to add to your daily routine.

How to organize kids’ winter gear

Organization is key to manage kids’ winter apparel and accessories. Think like a kindergarten teacher and apply these strategies:

• Put it in its place. Whether you use hooks, cubbies, drawers or baskets, have a system to keep each kid’s outerwear in a specific, easy-to-reach spot.
• Make siblings distinctive. Where possible, choose a different color scheme for each of your kids. It’s inconvenient and time-consuming to be matching up multiple pairs of identical-looking mittens.
• Label, label, label. Anyone with a preschool-age child knows the mystifying phenomenon where they don’t know what their own boots look like. Apply Mabel’s Tag Mates to every item so there’s no confusion at home or at school. Personalized Household Labels are also handy to label bins and containers.

How to get kids ready quickly

Time is of the essence, especially in the mornings. See if you can introduce any of these time-saving techniques:

• Pile it on. It’s important to be “hands-off” and let the kids put everything on themselves, but you can facilitate the process by placing the various pieces on the floor in front of them.
• Beat the time. For kids who love numbers, time them with your phone’s stopwatch and create a daily tracking chart. Imagine their glee (and yours) when they set a new personal best time!
• Build zipper skills. Mabel’s mini tags are a brilliant “life hack” for zipper beginners. They provide a larger zipper pull that is easier to grab and help prevent coat mix-ups.
• Cut the chatter. Somehow, the request “please get ready to go” triggers my kids to begin a steady stream of silly jokes and random My new approach is to politely but firmly say: “I will answer all your questions once you are fully dressed.”

How to motivate your kids to move faster

If your kids (like mine) move at a snail’s pace (and sometimes slower), try inspiring them in these clever ways:

• Turn up the heat. I love this one: pre-warm their winter outerwear in the dryer. Throw everything in on a low setting for a couple of minutes, then present it with comments like “Ooo, this feels so cozy!” and “See if you can put it on while it’s still warm!”
• Buy cool gear. The added expense of a winter hat emblazoned with a favorite character or sports team logo is worth every penny if the kid eagerly puts it on.
• Recruit a role model. One day, we were babysitting my niece, who is a few years older than my son. When it was time to go outside to play in the snow, his jaw dropped as he witnessed how swiftly she got dressed. It was like it hadn’t ever occurred to him that this task could be completed more quickly than his usual turtle-like pace.

Interestingly, the all-time best tactic with my kids was a local radio station’s “bag of cash” contest where callers could win money from a robotic-sounding bank machine. Luckily, this entertaining feature happened every day at the exact time we needed to be getting into the car. My kids leapt into their jackets and flew out the door so they wouldn’t miss it. It was reassuring proof that my little tortoises can be hares, when they want to be.

The post How to get kids dressed for winter and not lose your mind appeared first on The Mabelhood.

The twins are now 6 years old, and Erica practices pelvic health physiotherapy at Lifemark Physiotherapy. She estimates that at least half her clients are pregnant women or new moms seeking treatment post-delivery. Here, she answers some common questions about pregnancy’s effect on the area known as your “pelvic floor.”

What is the pelvic floor?

It’s a group of muscles in three layers, spanning the area between your sitting bones, pubic bone and tailbone. These muscles play an important role in:

• Holding up your pelvic organs (bowel, bladder and uterus)
• Providing continence (the ability to control elimination of urine and feces)
• Reaching orgasm
• Stabilizing your core
• Acting as a pump to remove lymphatic drainage

What is going to happen to my pelvic floor muscles when I’m pregnant?

Similar to a sling, the pelvic floor helps to support the developing baby within the pelvis. As fetal size and weight increases, this area gets challenged like never before. When the pelvic floor (and surrounding) muscles are not functioning to the best of their ability, an expectant mother may experience symptoms such as pubic bone pain, sacroiliac joint pain, hip pain, painful sex, perineal heaviness and incontinence.

Is there anything I can proactively do to prevent pelvic floor issues later?

Pelvic physiotherapy treatment can occur during pregnancy as long as there are no concerns with the placenta, the pregnancy is not deemed high-risk, and the attending midwife or obstetrician is in favour of it. Research shows that pelvic physiotherapy during pregnancy can help shorten the second stage of labor (the pushing stage), ease pregnancy-related pain and reduce the chances of urinary incontinence postpartum.

What about Kegel exercises?

A common misconception about pelvic floor physiotherapy is that it simply involves teaching women how to do a Kegel exercise properly. Kegels are useful, but they are not necessarily the answer to every problem. If your pelvic floor is tight and over-active, doing extra muscle contractions may actually make things worse. The goal is to achieve proper recruitment and balance of the pelvic muscles.

How long will it take for my pelvic floor to recover post-delivery?

Several factors will influence a mother’s recovery time, such as the number of babies delivered, duration of pushing, degree of tearing and medical interventions used (such as forceps, vacuum, episiotomy, or C-section). Each mother’s recovery and journey will be unique to her circumstances. A physiotherapist specializing in pelvic health will do an individualized assessment and create a customized program of exercises and/or stretches.

What are some signs that I should seek help for my pelvic floor?

Dysfunction of the pelvic floor muscles can cause a number of symptoms, including:

• Stress incontinence (leaking with sneezing, coughing or jumping)
• Urge incontinence (leaking after sudden urgency)
• Painful sex
• Pain in the perineum, tailbone, sacroiliac joints, hips or lower abdomen

Do I really need treatment, or is this just “the new normal” after having a baby?

Peeing your pants, though common after childbirth, is not something you have to live with. The same principle applies to ongoing pelvic pain, chronic back pain, or discomfort during sex several months postpartum. These issues can be treated, so please do not suffer in silence. When in doubt about your recovery and symptoms, always bring it up with your family doctor or gynecologist. As in other areas of motherhood, always trust your instincts.

Want to learn more? Check out this video on pelvic floor health after a Cesarean Birth with Pelvic Health Physiotherapist, Dr. Sinead Dufour:

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The post Everything You Ever Wanted to Know About Your Pelvic Floor, But Were Afraid to Ask appeared first on The Mabelhood.

Andy has a point, though – the holidays are supposed to be a special and memorable time with the people we care about. How do we avoid getting bogged down in the to-do lists, stresses, obligations, and extra tasks that come with this month?

The answer is a modified “mini” version of self-care. We must do little things to keep our morale and spirits bright. No one has time for elaborate self-care indulgences, so we must get by on small doses. Elf-sized, if you will. Maybe “elf-care” would be a better term.

Self-care (even the mini kind) should be personalized, so do whatever works for you. If Christmas music and its repeating “pa-rum-pa-pum-pums” set your teeth on edge, then avoid that, for goodness’ sake. You need some small-scale tactics to try that will help you feel gratitude and enjoy the holiday spirit.

Holiday self-care tips for moms:

• Escape.

  Curling up with a good book may not be feasible at this time of year, but you can stash a festive magazine in your bag to flip through at your kids’ activities or while waiting for the school holiday concert to begin. Even if you don’t end up making that chocolate-candy cane bark recipe, it’s fun to look at the pictures.

• Breathe.

  You may not have time for a full-fledged yoga or meditation class, but a few deep breaths can go a long way. Once the kids are all buckled into the car, close the door and take 10 seconds to regroup before you get in. Turn toward the vehicle, lower your head, inhale, then exhale deeply, feeling your shoulders rise and fall. Repeat a couple of times until you feel calm (or until your passengers start yelling and banging on the window).

• Sip on the go.

  We’d rather be wrapped in a polar fleece blanket, sipping from a steaming mug of tea and watching the snow fall gently outside, but guess what? We’ve got errands. Treat yourself to a hot beverage from the drive-thru and savor it at every red light.

• Pause.

  If the universe hands you some unexpected bonus time, grab it. For example, your toddler falls asleep on the drive home and miraculously doesn’t wake up when you pull in. Stay in the car and cherish those few extra minutes to finish your coffee, listen to Christmas music on the radio, or have some quiet time.

• Sneak out.

  Get a hit of fresh air and vitamin D any way you can, especially on sunny days. At work, pretend you have to go outside to retrieve something from your car. Do a walking errand at lunch or take a short stroll around the block. Anything to brighten your day for a few minutes.

• Flashback.

  Are you stuck waiting in line? Scroll back in your phone’s photo gallery to find images or videos from last Christmas. It will remind you of last year’s special moments and memories and give you perspective on what really matters.

• Chill.

  You likely don’t have 90 free minutes to watch a beloved holiday movie with your kids. Still, when they’re watching and your favorite part comes on, drop what you’re doing and tune in. It might be just enough nostalgia to recharge your batteries before you continue the desperate search for your star-shaped cookie cutter.

• Reach out.

  Send a simple message (electronic, or snail mail – make it cute!) to someone who will really appreciate the warm holiday wishes. It might be someone who lives far away, who has lost someone this past year, or who is having a happy milestone, such as Baby’s First Christmas. It doesn’t take much, and it leaves both the sender and recipient feeling good.

• Scrub.

  To add a splash of holiday cheer to your morning routine, select a body wash or hand soap with a merry scent, such as candy cane, gingerbread, or pine.

• Set limits.

  In addition to coping at the moment, self-care can involve anticipating situations that cause undue stress and making the appropriate adjustments. If hosting a large dinner will cause you sleepless nights, have a brunch or potluck lunch instead. If being overbooked makes you feel frazzled, be selective when accepting invitations to parties or events.

This year, giving yourself these little pick-me-ups and micro-breaks might be just enough to keep you feeling jolly instead of Grinch-y. It is a wonderful time, and you deserve to enjoy it. Want even more? Check out more tips here! 

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The post 10 Holiday Self-Care Tactics You Might Actually Be Able To Achieve appeared first on The Mabelhood.

Don’t worry, though — we’ve got team-tested tips to help you with the hockey tournament weekend: organization & survival. The tournament experience can be as smooth as freshly flooded ice with a little planning.

Hockey tournament weekend survival: gear organization

First and foremost, you need the team uniform. Your safest bet is to bring anything and everything that has the team logo on it: the ‘home’ jersey, ‘away’ jersey, ‘alternate’ jersey, and so on. Pack plenty of extra clothes, especially undershirts and socks. And, if your young all-star’s equipment is getting a little smelly, check out our tips on washing and disinfecting it before they hit the ice.

You don’t want to arrive at an out-of-town tournament with only one elbow pad. Take a full inventory of the equipment bag to confirm the presence of each piece, from skates all the way up to the helmet. To avoid accidental mix-ups with teammates, be sure to label everything.

Hockey weekend away game survival: food!

While treats and restaurant food will likely be part of the plan, you’re still trying to fuel your young athlete to perform their best. Balance things out by providing healthy, wholesome foods that you know they will eat. Here are some simple ways to make healthy choices on the road:

• Instead of visiting the arena’s concession stand, be ready with a stash of individually wrapped snacks, like granola bars or applesauce pouche
• A hotel room with a fridge is a nice bonus, since you can fill it with nutritious options like fresh fruit and yogurt from the grocery store.
• Booking a hotel with breakfast included is a smart move. Check the start time, though, as an early game might have you departing before it begins.
• Bring a well-insulated cooler, plus a few reusable containers or resealable plastic bags to store food supplies.
• Invest in a high quality water bottle that stays cold and doesn’t leak. Use the hotel ice machine to keep it filled and promote good hydration.
• If your hardworking player likes sports drinks, save money by buying a multi-pack and bringing a few bottles with you.
• Be aware of any food allergies among team members, especially if you’re providing team snacks or planning a group meal.

Players personal care!

You can help maintain everyone’s health and hygiene by bringing along a few key essentials, including:

• Handwashing supplies, such as wipes, hand sanitizer, or liquid soap. These are especially handy when the public washroom’s soap dispenser is (of course) empty.
• A “just in case” bag, customized for your family’s needs with things like basic first aid supplies, scissors, moisturizing lotion, and chewable kids’ pain reliever.
• A small bottle of liquid dish soap for washing water bottles, mouth guards or food containers back at the hotel.
• A stain-remover stick and travel-size laundry detergent, in case you need to hand-wash anything (pro tip: hang wet items over the shower rod to dry, or use the ‘clip’ hangers from the hotel room closet).
• A pillow from home, so your player can sleep during the drive and get some quality shut-eye in the hotel.

Hockey tournament weekend: keeping siblings busy!

All family members are part of the team, so plan ahead for the sibling(s) on the sidelines. Here are some tips to keep them occupied:

• Pre-stock an ‘arena backpack’ with things like books, small toys, card games, and activity pads. Avoid bringing anything special or breakable.
• Markers and a spiral notebook are classic choices, so siblings can doodle or make a sign to cheer on the team. They’re also easy to share with other kids looking for something to do.
• Scout the venue ahead of time to determine if there is a playground or walking trail where siblings can take a break.
• Screen time is a way to reward them for being a good sport on a long day. Don’t forget the charging accessories and a set of headphones! In case the arena wi-fi turns out to be unreliable, it’s wise to pre-download a few episodes of their favorite show.

Self-care for parents!

Don’t forget about yourself! Here are a few self-care reminders to maintain your sanity:

• Map the area around the arena and hotel, and take note of the nearest pharmacy, grocery store and (most importantly) coffee shop.
• An away tournament is a great time to redeem restaurant or beverage gift cards that you may have forgotten about, especially since you may be in a different part of town (or in a different city altogether). Treat yourself!
• Avoid the stress of feeling ‘out of the loop’ by bookmarking the tournament website and monitoring the team’s communication app for updates.
• Bring a cushion or clip-on bleacher seat for comfort, plus other cozy accessories (blanket, mittens, hat, insulated travel mug) to counteract the chilly arena air.
• If you’re into photography or video, have your camera or phone ready to record the action.

Your child’s team may not end up hoisting the trophy at the end of the weekend, but we all know that’s not the most important goal anyway. It’s solid advice for hockey kids and their parents — just do your best and have fun!

The post Hockey Tournament Survival Guide: How to Keep Organized on Tournament Weekends appeared first on The Mabelhood.