Author: kristinheck

6 Mindset Tips for these Political Times

In these times, MINDSET MATTERS more than ever before…

This week, I’ve done a lot of worrying about the world my kids will grow up in. I’m not worried about what you might think I am, though.

Well, I was… I was worried about this election and the outcomes for awhile… Now I’m worried about something much more disturbing.

Continue reading “6 Mindset Tips for these Political Times”

Finding Forgiveness Within

Finding Forgiveness Within - How to cut yourself some slack during a pandemic

Forgiveness is such a tough word for everyone – both in understanding what it means and in its practice.

And that’s just in thinking about applying it to forgiving OTHER people.

But ya know what’s even harder?  Forgiving ourselves.

And given that we are all quarantined in our homes right now – life can be beautifully wonderful – but it can also be incredibly tricky.

Continue reading “Finding Forgiveness Within”

Quick, Easy, and Healthy Kitchen Cleaning Hack

Quick, Easy, And Healthy Kitchen Cleaning Hack

Hi everyone!

I haven’t had a new post on the blog in SO LONG! Life has been so busy in so many amazing ways – but that’s made it really hard to carve out the time to sit down and do some writing. But today, what I wanted to share with you was too long to fit in an Instagram caption, so I had to move over here to tell you about the kitchen cleaning hack I tried yesterday. It’s not only quick and easy… but it also uses natural products so it can be part of reducing toxins and creating a healthy home! Amen to that, right?

First the backstory to this: When my husband and I moved into our current home it needed a total makeover. For several years prior to our purchase, the house had renters in it. And, I don’t know if they just didn’t care very much or didn’t notice – but let’s just say that the house was incredibly dirty.

One of the worst areas was the kitchen. I feel like every surface had a layer of caked on grease. Two girlfriends and I spent an entire day with that awful commercial degreaser cleaning what turned into pretty white cabinetry. But, that degreaser is scary stuff… who knows what is in it… but I digress.

Fast forward to this past week when the sun finally came out in the ATL and cast a pretty glow into my kitchen. While enjoying that glow, I noticed that the cabinets just above my microwave, once again, were starting to get a layer of grease on them. Our oven and stove don’t really have a vent so when you are cooking, the fan just blows grease up to, you guessed it, the cabinets.

My husband mentioned he had tried to clean it off a while back, but nothing we had in the house seemed able to wash it off. And I thought – there has to be a way to do this without going out and buying that awful neon colored degreaser. I honestly don’t want to work with or expose all of us to that stuff. So I got to work researching…

I came across a YouTube video (link here) that suggested creating a paste from baking soda and a little bit of oil (I used vegetable oil). They recommended using your fingers to rub it into the cabinets and then, apparently, you could just wipe all that greasy residue right off!

I figured it was worth a try… But…

I also though I could make it better because I know there are DoTERRA oils that are known to cut grease. So I did a little more research and settled on 1 drop of lemon oil and 1 drop of lime oil.

Kitchen Cleaning Hack Ingredients

In total, this Kitchen Cleaning Hack required:

  • About 3/4 of a cup of baking soda
  • About 1/4 cup of vegetable oil (These two measurements are estimates. It’s trial and error to get the right consistency.)
  • 1-2 drops DoTERRA Lemon Oil (Lemon oil is known to help with odor elimination, purifying surfaces, and degreasing. It’s scent is uplifting and positive)
  • 1-2 drops DoTERRA Lime Oil (Lime oil is known to help clean grease spots and remove sticky residue. It’s scent is uplifting, balancing, and energizing)

Not only did this mixture completely remove the grime from the cabinets and leave them looking beautiful, but it also smelled fantastic. Total win.

(p.s. I forgot to take a before and after photos of the cabinets. I’m working on editing a photo of the halfway point so that you can see the difference. I’ll have it up soon!!)

I cleaned one whole cabinet plus one half of two other cabinets that are near to the stove in about 15 minutes.

With that said, there are a couple things to keep in mind:

  1. You want this mixture to be a paste consistency. Not so runny that when you put it on the cabinet it slides right off and not so thick that it crumbles as soon as you try to use it.
  2. It’s slightly messy. Not messy to the level of making slime with your kiddos, but messy nonetheless. When I have to do this again, I will likely lay paper towels or regular towels down under the cabinets I’m cleaning so that when the paste flakes off, as it will, its easier to clean up.
  3. I did this with my bare hands. You can always use gloves if that makes you feel more comfortable, but the beauty of this hack is that there are no harsh chemicals. It’s all stuff you already have in your kitchen that are completely safe. With that said, if you tend to have skin sensitivities, I’d go ahead and grab some gloves.
  4. And finally, be prepared to start this project and then find more and more spots you want to clean! As I got going, I noticed that the molding at the top of the cabinets could also use this treatment and then I thought, well if it works this good on the REALLY dirty cabinets, why not go ahead and do all of them? My point is, that this project could really take on a life of its own so be careful not to get swept away. I’ll do my moldings another day!
DoTERRA Essential Oils used in Kitchen Cleaning Hack

At any rate, this little cleaning hack is definitely one I recommend trying! If you do, let me know in the comments below! And also, if you need some great essential oils, feel free to click over to my DoTERRA essential oils page to learn more and/or purchase your own!

As always, Stay Healthy as Heck! KH

Fall Beauty Favorites Round-Up

Fall Beauty Favorites Round-Up!  From the gym, to carpool, to date-night - here are all the products I'm using to look as good as I feel this Fall!

And just like that, I’m back!! I hope you all had a fabulous summer, because the chilly, pumpkin-spiced, fall weather is definitely upon us! I thought I’d start of this new year of Healthy as Heck with a fall beauty favorites rundown in honor of my favorite season!

If you follow me on Instagram or Facebook, you may have caught a glimpse of a rare selfie that I posted last week:

I’m not really a selfie kind of girl… but sometimes I get into playing with new products and when I find some that I like, I feel that it’s important to share the details with other Mama’s like me!

(p.s. if you are interested in any of my other favorite products – be sure to check out my Favorite Things Page!)

Quick disclaimer: I am not a makeup artist nor am I the most knowledgeable person when it comes to make up.

What I am is a super busy Mama who spends most of her days in a messy bun, under-eye concealer and mascara (maybe even mascara from yesterday?) while running around in workout clothes from her own activities to those of my kiddos. When I do actually put myself together, I like products that are easy to apply and look effortless.

And that brings me to all my current favorite products!

Scroll through the below lists to find the products that I relied on for this look and that I use for any other rare occasion when my husband gets to see me showered and dressed in anything other than my leggings, sports bra, and t-shirt!

Fall Beauty Favorites for Skin Care:

So let me be real honest before I give you these products. I am horrible about taking care of my skin. Always have been. I was blessed with a great complexion and that has made me horrendously lazy when it comes to my skincare routine (hello girl that goes to bed with all her makeup on and who may or may not just retouch it the next day… yikes! I know).

BUT, since I am now pushing 40 and those years of being slack with my routine are catching up on me, I decided that I really needed to crack down on my skincare this year. I’ve done lots of searching, talking to friends, and trial and error before landing on some products that I currently can’t live without.

Right now, I’m obsessing over:

  • Cetaphil Skin Cleanser This is the first cleanser I’ve used where my skin actually feels really good afterwards. No tightness at all. Just clean and smooth skin. It’s a noticeable change from anything I’ve tried before and has me actually wanting to wash my face at night (if I’m too lazy for a full wash, I also love their face wipes!)
  • Mad Hippie Vitamin C SerumFor awhile I was using a MUCH more expensive Vitamin C Serum but then I came across this one on Amazon and it had such good reviews I thought I’d give it a try (or what really happened is that I accidentally hit the ‘buy now’ button when I was looking at it… but it worked out for me, because I love it). My skin is just as bright and glowy as it was when I was using the higher priced version and this one is all natural, vegan, cruelty-free, GMO-free, AND currently scores a safety rating of 1 by The Environmental Working Group’s Skin Deep Cosmetics Database. All good checkmarks in my book!
  • Olay Micro-Sculpting Cream I have a love-hate relationship with moisturizers. My skin is really sensitive to them and I have had a hard time finding one that I both love and doesn’t make my skin break-out. Olay has always been a good fit for my skin and this one has the added benefit of helping out with those pesky aging issues like fine lines and wrinkles. I instantly noticed my skin looked more hydrated and, over time, I think it has helped reduce some of the fine lines I have in my forehead and smile. My hack: I can’t use a lot of moisturizer without sending my skin into a tail spin, so I buy the trial size and it lasts me a long time. It’s a big money saver since good creams are not cheap! If you are more of a slather it on good and thick kind of girl you may want to go with the regular sized jar!
  • Kate Somerville ExfoliKate Intensive Exfoliating Treatment: This is my splurge item! I am obsessed with this stuff. My skin feels and looks so smooth and pretty after this treatment. I slather it on in the shower and then wash it off once I’m out and dried off. It’s super quick and easy, which this Mom appreciates very much. Once off, my skin is slightly red and warm for a few minutes, but I can immediately tell a difference. I use this 1-2 times per week and it’s worth every penny.
Beauty is not flawless, It shines even through your flaws.

Healthy as Heck Fall Beauty Favorites Round Up

Fall Beauty Favorites for Make-Up:

  • Dr. Jart Premium Beauty Balm SPF 45: I’m leading off with the big one here! This stuff has changed. my. life. I hate foundation and refuse to wear it (my only exception was when I was performing on stage and foundation was a necessary evil). I hate how foundation feels on my skin and the heaviness of layers of make up. BUT, again, as I’m getting older, I’m finding it necessary to blur out some imperfections. I searched and searched all the ‘best of’ lists and reviews before deciding to purchase this one and I have not been disappointed. This BB cream is NOT HEAVY like most others. It feels more like a moisturizer and it offers just enough coverage to make my skin look fantastic. It leaves a slightly dewy appearance which I didn’t know I would fall in love with. As an added bonus, it has anti-aging properties and contains an SPF of 45 so you don’t need an additional sunscreen (this is awesome for a girl that never wore sunscreen on a regular basis… did I mention I was lazy when it came to my skin?!)
  • Glo Under Eye Concealer and IT Bye Bye Under Eye For this Italian girl, finding a good under eye concealer has been a life-long process. But these two have made a huge difference for me. Either of them on their own are fantastic for normal daily wear, but if I’m headed out for something more fancy layering the Glo on top of the IT concealer has been a total game changer. My dark circles have never looked so good!
  • Pure Cosmetics Nude Collection Eyeshadow Palette: What’s the worst thing? When you find something you love and it’s a limited edition item that is super hard to find. I use this palette, literally, every day. I even use it to fill in my eyebrows. It has the prettiest shades of browns and is my go-to for a soft daytime look or a smokier evening look. If you can find it on Ebay or Poshmark, grab one!
  • Tarte Tartiest Pro Glow Palette This stuff. It feels like angels should sing when you open this palette. It’s so pretty and looks even better on your skin. For day to day wear, I sweep on the lit and fire bronzers. For evening, I had some contour with the sculpt and strobe highlighter. It’s just perfection and is just the right shimmering touch to finish out your look. I even sometimes throw some on before I go to the gym if I just want to add a little sparkle to my day… because, who doesn’t love a little extra sparkle now and then?

Bonus Favorite Product:

I couldn’t finish this post without mentioning this Revlon One-Step Hair Dryer and Volumizer Hot Air Brush. It’s not a beauty product… really… but if your hair looks good, doesn’t everything else? My best friend had been using this forever and I kept telling her how gorgeous her hair was looking. I think she told me to try this out multiple times before, months later, I finally decided to break down and purchase one.

If you are looking for a salon-looking blow out that you can actually do on your own (without rollers and round brushes and straining to get to the back of your head and sweating like you just ran a marathon…), then you need to try this. It actually cut my styling time in half and requires significant less use of my straightener, which is a huge plus for the health of my hair. Oh and… it’s currently on sale! Run, don’t walk to your computer and let Amazon deliver this little angel to your house tomorrow. You will not regret it!

Happy Shopping everyone! Don’t forget to follow me on Instagram, Facebook, and Pinterest! And if you try any of these products, send me a message on any of those platforms or leave a comment below and let me know what you think!

As always, Stay Healthy as Heck, KH

Mom-Tip Monday – Mental Self-Care Tips for Moms

Mom Tip Monday: Mental Self-Care Tips for Moms

Happy Post-Mother’s-Day-Monday Mama’s!

Today we are going to talk about how to engage in some mental self-care. This post will be a shorter one, but don’t let the length be an indicator of its importance! I see a lot of information about self-care strategies come across my desk as a psychologist turned health coach/fitness instructor. Many of them are physical – meaning they are generally focused on one of our five senses. Some examples include listening to music, taking a bath, lighting your favorite candle, painting your nails, etc.

I think they are all absolutely incredible acts of self-love.

However, what I want to talk about today is mental self-care.

How do you challenge the negative voice in your head that tells you that you aren’t good enough or that you are failing as a Mom?

If we are all being honest, there is not one mother who makes it through this motherhood journey without seriously questioning what the f*** she is doing. Most moms, while loving their role, face incredible challenges during motherhood and maintaining their mental health is often the lowest of their priorities – even though it is the single most important thing you can do for yourself and for your children.

With that said, we are often strapped for time and energy as moms. Self-care that requires lengthy exercises just won’t do. I mean, how is one supposed to take a nice long hot bath when she can’t even go pee by herself?!

Below, you will find a few tips for small mental self-care activities for mom’s:

  • Mindfulness: If you have never practiced mindfulness, this is a good time to start. I’ve linked a few resources on my Favorite Things Page as well as at the bottom of this post in my Amazon Picks. In case you have never heard of it before – briefly, mindfulness is the practice of being in the moment. Often, the thoughts that get us in trouble are related to the future, the past, or things that are outside of our current control. Mindfulness encourages us to ground ourselves in the present moment, allowing us to effectively deal with and focus on what is happening right now. After all, this moment is all we ever actually have. And mindfulness doesn’t have to be time consuming (although you can feel free to get into extended practices) – you can practice while you take a walk, while you wash dishes, or while you shower. The opportunities are endless! The APA has identified several benefits to practicing mindfulness. With respect to motherhood, some of the important ones include stress reduction, improved focus, decreased rumination, and less emotional reactivity. Sign me up!

Here is a great video for using your breath as a mindfulness practice (and the whole video is only 7 minutes!!):

https://youtu.be/XUOUidfOpJ0
  • Affirmations: You are what you think (not what you eat, btw!). Thoughts are so powerful and often we don’t even realize what the thoughts are that are bouncing around in our heads. Mindfulness can help us become more aware of what these thoughts are, but it isn’t until we actively work on replacing these thoughts with more constructive ones that we will see a dramatic change. Affirmations feel silly at first, but like any other skill we have to master in life, success comes with repetitive practice – even when that practice feels awkward at first. The more you force your brain to restate positive and supportive statements, the more your brain begins to believe them and act accordingly. Below, you will find a list of affirmations to get you started, but feel free to create your own based on your own life experience.
  • Phone a Friend: Support systems are always important – but it’s even more important when you’re a mother. I encourage you to have at least one or two mom-friends that you can call when you are questioning yourself. Someone who has been there, done that, and can remind you of all the ways you are doing a great job. Be selective in who you choose as your go-to person. No matter how much you may love them, someone who tends to be critical, know-it-all, negative, or overstressed is not a good match for this role. If you don’t have a friend like this available – get online and look for mom support groups on facebook or other social media platforms. Before you join in though, do a scan of previous posts and associated responses. Make sure the group is a positive environment where women can get honest, yet supportive/affirmative feedback. Sometimes all you need is a voice outside of your own head to remind you that you are doing ok!
  • Movement: I know, I know, you’re thinking…. But Kristin, you said these were not physical! You’re right, I did. The reality is, thought, that movement often can help get us out of our head and can help us get grounded in the moment. You can get more information on the benefits of exercise on mental health here. Movement also prompts our body to release endorphins which can significantly help our mood! What I’m not talking about is killing yourself at the gym, trying to burn enough calories to lose weight, or finding an hour or more everyday to exercise. What I am talking about are things like taking a short 10 minute walk, stretching before you go to bed, or kicking the soccer ball around in the backyard with your child. I’m talking about things that just make you feel good – whatever that may look like for you.
"You're always going to wonder if you're doing things wrong, but that's what it means to be a mom, to care so much about someone else that you just want to be as perfect as possible." - Naya Rivera

As promised, here is a short list of starter affirmations to practice when motherhood has left you needing a little mental self-care boost:

  • I am doing the best that I can for my kids and it is enough
  • There is no such thing as a perfect mother
  • I am the mother my children need
  • I love my kids which is the most important thing a child needs from their mother
  • I trust my intuition and do what is best for my family and me
  • God blessed me with this child (these kids) because he knew we needed each other
  • It’s ok and sets a good example when I take care of myself
  • It’s ok to ask for help
  • Even the best moms have bad days
  • Nothing lasts forever, this tough moment of motherhood will pass

I also LOVE these printable cards from The Military Wife and Mom Blog! Be sure to check them out if you are looking for some more go-to affirmations!

Don’t forget to follow me on Instagram, Facebook, and Twitter – leave me a comment and say hello so I can get to know you!

As Always, Stay Healthy as Heck, KH

6 Self-Care Strategies for Unmotivated Moments

6 Self-Care Strategies for Unmotivated Moments

6 self-care strategies for unmotivated moments

I don’t know why I’ve never written this post before. If I’m being completely honest, I’m an expert when it comes to feeling unmotivated. I say that because I am a HUGE procrastinator. There may be several reasons for that, some more convincing than others, but sometimes it’s simply because “I just don’t feel like it.”

A lot of people don’t talk about the struggles they experience (for thoughts on some other people you shouldn’t be taking advice from, click here). Just look around – there are a lot of bloggers/social media influencers who choose only to share the high points. The things that other people look at and wish they could be/do/have.

If you were looking for that, I’m sorry that you won’t find that here. I’m a big fan of reality. And one of my realities is that I’ve long faced the challenge of working against tendency to put things off.

The tendency to cave to lack of motivation is a huge stumbling block to success. I mean how could one become successful if they allow the thought of “I don’t feel like it” to control what gets done? You can’t.

For example, if you follow me on social media you would have seen this post yesterday:

The ultimate unmotivated moment post from Healthy as Heck's social media feed!
Yesterday’s Healthy as Heck post narrating my mood for the day!

That’s because I woke up yesterday to find myself in one of those moods. My whole day was a little out of sorts. My daughter had a Mother’s Day event at her school, and while it was super sweet, it threw off our schedule. That means the the things that usually help me get going (like getting my workout in first thing) were not present and my day just all together felt off. I just didn’t feel like doing much of anything.

I sat down at my computer to write this post and my brain was mush. I had no idea what to write and no real drive to figure it out. And so, I did what I often do when I’m in these moods. I procrastinate…

BUT, the punchline here is that I have learned how to procrastinate productively

Productive procrastination… is that a thing?

It is now!

I’ve found that instead of letting the urge to do nothing take over, you can honor that feeling and then utilize some simple self-care strategies to move through it.

procrastination is like a credit card: it's a lot of fun until you get the bill." Christopher Parker

So here are 6 self-care strategies for coping with that unmotivated moment:

  1. Do small tasks that require the least amount of thought: Today I paid bills, renewed a certification, updated my financial records, did some needed upkeep on my website, and downloaded a slew of my daughter’s photos (a task that has been on my to-do list for longer than I care to admit). Were any of those things what I planned to get done today? Nope. But when I read that list, I think to myself… Not bad for what felt like a totally unproductive day!
  2. Get something started: I knew this post needed to be written. But my brain wasn’t in the space to write it. So instead, I outlined it quickly. That way when my brain was finally in gear (which happened at 11 pm), it’s much easier to knock out the creative parts using the outline that’s already completed. Sometimes, just getting yourself to do something can be the spark you need to get yourself going. And if it’s not, then at least you have less of the project to complete later when you find yourself ready to work! This is also a useful strategy for exercise. We all have those days when we are dragging, but sometimes if we just tell ourselves to do something small and get going, we find we can go the distance just because we started.
  3. Music: Often when I’m feeling less than energetic about something, music can be a great push. I have two playlists that are my go-to’s. One is called Motivate and the other is called Good for the Soul (the links will take you to my Spotify so you can take a listen!). I turn the volume up (that sounds so gangster of me, but really my daughter is often sleeping, so “turning it up” means it sounds about the same decibel as elevator music) and I let the words and the beat get me into gear. Music, to me, is super powerful so the right tunes can really shift my mood. I try to use this to my advantage as much as possible.
  4. Listen to a podcast: Find someone who’s words speak to your soul and then save those episodes to have in your back pocket when you need some fuel for your soul. When I find myself in a funk, I often turn to my church’s recorded messages, Oprah, Tony Robbins, Andy Frisella, or Amanda Frances (it all depends on the mood that I’m stuck in). Listening to someone else’s perspective can often be the kick I need to reenergize my plan for the day.
  5. Clean up your space: My husband will likely laugh out loud when he reads this one. I guarantee his thought is “she’s writing about organizing something?!” And, I’ll admit, I’m not a very organized person. But I think he would also acknowledge that every now and then I’ll get in this mood where everything needs to get thrown out or put away. What drives that? Often, the stress of needing to get things done and feeling overwhelmed. Marie Kondo would likely love to hear me say that a clean space is often a great way to get your brain to focus on important tasks. Get rid of the physical clutter and you’ll find you have inadvertently cleared out space in your brain to get things done.
  6. Allow yourself to rest: Sometimes feeling unmotivated is a warning sign. It could mean we are on the verge of burnout or exhaustion. Lack of motivation may be your body’s emotional cue to slow down and rest. No one can do it all, all the time. You may find that one day of rest and recharging allows the next day to be more productive than you could have ever imagined. We live in a society that touts pushing through pain and constant grinding in order to achieve success. Working late, getting up early, blah, blah, blah. But the reality is that all that grinding, without rest, can lead most people to crash and burn rather than actualize their dreams. If you find lack of motivation is due to fatigue. Rest and be ready for your energy skyrocket the next day!

BONUS TIP – diffuse some energizing essential oils into the air while you do any of the above. Our sense of smell can be a powerful ally in getting ourselves ready to take on the world! Essential oils are quickly absorbed by our smell receptors which have a direct link to your limbic system. That’s the part of your brain that stores memories and emotions. Using oils that have an uplifting or energizing effect can be a great addition to any of the steps I listed above. I typically love to use citrus (lemon and orange are my favorite!) or peppermint oils when I’m trying to give my motivation a boost! Click here to learn more about essential oils!

If you notice, none of the tips I gave you suggested you should just force yourself to do something. Yes, sometimes we really don’t have a choice and how we feel is irrelevant. Those are not the moments I’m speaking about. I’m talking about the moments when we do have the option to not do something. It’s these moments that often throw people off track with their goals.

I’m a firm believer in rolling with our emotions rather than fighting them. So I encourage you to ignore the voice in your head that tells you that productive procrastination is lazy. That the only solution is to keep going, keep pushing, keep grinding… pushing out half-hearted work until you are completely burnt out.

Instead try one of my productive procrastination ideas and see if it doesn’t allow your emotions to move through you effortlessly, leaving you ready to take on the world again… once that pull of procrastination has passed of course!

Leave a comment below and tell me your thoughts on these tips! I always love hearing from my readers!!

And as always, Stay Healthy as Heck, KH

Update on My Favorite Workout App!

5 Reasons I continue to love my favorite workout app - FitBod!
(**This post contains affiliate links, meaning I earn a small commission off of any sales referred from this site. You can be assured that this does not add any cost to you nor does it mean that I will recommend a product or company that I don’t know and love. If you have any questions or feedback, please DM me, email me, or add a comment below.)

A while back, I wrote this post and this post about how much I love the FitBod app and how it has absolutely become my favorite workout app. (I also posted an awesome Fit Bod Promo Code so you could get a discount on your membership – more information on that can be found at the bottom of this post!) Since then, I started doing Pilates regularly and got away from using my app as frequently as I used to. But all the festivities of this Easter weekend made my normal routine hard to manage, so I pulled out my FitBod app and got to work at home.

Two things I noticed:

Continue reading “Update on My Favorite Workout App!”

A Fun Way to Keep Learning Alive at Home

A Fun Way to Keep Learning Alive At Home!

If you’re like me, you struggle with finding fun things for your kids to do that also teach them a little something. My daughter attends a weekday school (see my post on my experience of her first ‘First Day of School’ here!) and has done amazing things with learning letters, colors, and all sorts of words. As summer is approaching, I’ve been worried about how I would continue her learning while she is on summer break. And then inspiration came in an email…

I was contacted by education.com, who sent me the most adorable, FREE,Easter Themed maze worksheet to share on the blog (see attachment below). I thought it was so cute and wondered what else they have on their site so I did a little digging and wanted to share what I found

(Disclosure: I do not receive commission from this post – just sharing my honest opinion and the worksheet they provided!).

Continue reading “A Fun Way to Keep Learning Alive at Home”

Tips for Exclusive Pumping Success – Part 2

Mom Tip Monday: Tips for Exclusive Pumping Success

Several weeks ago, I published Part 1 of my tips for exclusive pumping success only to have Spring Break completely derail my plans of getting Part 2 to you. #momlife, right? But it is finally here!

Today, I’m going through my last set of tips to make exclusive pumping easier and more stress-free for you. I found exclusive pumping to be a huge learning curve and learned several things late in the game that would have made the whole process easier – if I had just known them from the beginning!

I hope these tips make your exclusive pumping journey immensely easier and help make you feel a little less overwhelmed by the process. If you find any of these tips helpful, don’t forget to let me know in the comments below!

Exclusive Pumping Tips:

  • Steam Sterilizer Bags: I would consider these one of the must-haves for pumping Mama’s. These allow you to wash your breast pump parts and then use a quick steam in the microwave to ensure that they are completely sterile before the next use. It’s super easy, relatively quick, and puts your mind at ease about whether those parts are really clean enough. I did not use them for parts that specifically stated they had to be boiled (like the silicone massager below) but most of your parts work great in these handy bags. These will save you loads of time. I definitely suggest buying a couple of packages so you will always have them handy!
  • Lansinoh 3 in 1 Therapy Packs: These are one of those things that I wish I had known about WAY earlier in my pumping journey. I tried them on a whim and instantly wished I had purchased them sooner. These handy hot/cold packs help with let down and get your milk flowing faster… BUT, even better… they help with clogged ducts. If you have ever had a clogged duct you know what an absolute terrible experience they are. I used to get them a lot and they were so painful! Once I found these, I would heat them up and leave them resting on the area of the clog for about 10 minutes before pumping and then I’d work on massaging that area while I pumped. I was able to work through clogs so much faster using these!
  • Spectra Silicone Massagers: I added these because I was struggling with finding the right flange size for my Spectra Breast Pump and thought the additional insert would make the fit better. Turns out I was right, but these also helped with milk flow and made pumping way more comfortable. They make similar ones for other brands of breast pumps (see here and here for examples), so it may take you a little searching, but it’s very worth it. I’d suggest rubbling a little olive or coconut oil on the inside as well. It will reduce the friction and, again, make pumping way more comfortable (you can do this on the regular flanges too – #gamechanger!).
  • Alcohol Test Strips: Okay, so real talk here… If you are going to drink during your pumping journey, these are super helpful. If you don’t drink, that’s awesome and you can skip this part. But if you like a cocktail every now and then and have waited NINE freakin months to enjoy it again, then I’d suggest ordering a set of these to have on hand just to set your mind at ease. These little strips will let you know if your breastmilk is safe to drink. You just dip them in and wait 2 minutes, then check the color of the strip. No change? Your milk is good to go. Brown or spotty brown? No bueno. I erred on the side of “pumping and dumping” milk that turned my strips, however I know friends who took a portion and mixed it into other milk and totally felt comfortable with that. You do you. The point is – your baby’s health is too important to just hope your milk is safe. If you’re going to enjoy a glass or so of an adult beverage, do yourself a favor and double check the safety of your milk.
  • Bottle warmer: We received our Kinnde Bottle warmer from a friend who didn’t need hers anymore. It was a product I swore I didn’t need and then once I had it, I realized I was completely wrong. Not only did this help with giving my daughter milk that was actually warm, but it helped immensely with defrosting frozen breast milk quickly and without as much of a risk of spilling it. I’d set the sealed bag upright in the warming tray, set the timer, and then about halfway through, push down any frozen milk that was still stuck at the top of the bag. Since the bags warmed upright, instead of laying down, it was much less likely that they would open and spill during the process (unless the bag broke which only happened to me once). I loved this little machine and was so grateful for this unexpected addition to our baby gear! Also, these were my two favorite kinds of breast milk storage bags: Lansinoh and Avent)

Tips for your Pumping Station:

I used to pump in a lot of different places. The “joy” of exclusive pumping is that you often are forced to be creative and flexible… hello, pumping and driving. But when you do get to be at home, I think it’s helpful to have an area that you regularly use for your pumping. Here are a few items I suggest keeping stocked in your pumping station:

  • Paper towels – for the inevitable spill and to clean up drips as you disconnect from the pump.
  • Phone charger – your phone will always give you a low battery message as soon as you sit down to pump… make sure you have an extra charger available!
  • Boppy, toys, books, and (if you use them) an extra pacifier – since you will likely have to entertain your baby during a pumping session, these are crucial to reducing your stress level. There is nothing worse than a screaming baby needing you while you are hooked to a pump and have 20 more minutes to go. Trust me, get a basket and fill it with things you can use to entertain your little one while you finish the job,
  • Water – remember hydration helps your supply. Drink up!
  • Extra pillows and a blanket – pumps require you to be seated upright as you pump or else your milk will spill. At 3 am, you will want to do anything but sit hunched in the correct position. So, make sure you have extra pillows that you can prop up behind you for some back relief. Cozy blankets always help too!
  • Podcasts – I listened to SO MANY podcasts when I was pumping. It gave me something to do other than endlessly scroll social media. Find a few good episodes and cue them up for when you have a long pumping session. It will make the minutes fly by.
  • Anything that you may want or need over the next 30 minutes (I.e. laptop, books, food, etc).
"I make milk. What's your superpower?" -Unknown 
Exclusive pumping while facing the challenges of being a new mom definitely makes you superwoman - never forget how awesome you are, Mama!
Exclusive pumping while facing the challenges of being a new mom definitely makes you superwoman – never forget how awesome you are, Mama!

And one last tip:

remember that breast milk doesn’t stay good in your freezer forever. I tried to use mine within 6 months or so (here is a handy guide for breast milk storage). When you freeze your milk, be sure to order it so that your oldest milk is most accessible. I did not do this and ended up having to empty my freezer and reorganize it when I realized I couldn’t access the milk I needed to use first. Rookie mistake that you hopefully won’t have to make!

Again, I hope that the tips above combined with those that I provided in Part 1 give you the tools you need to successfully pump for as long as you decide to! Let me know below if there is anything I left out or give me your thoughts on how these tips worked for you…

And as always, Stay Healthy as Heck, KH

Defining Success on Your Own Terms – Part 2

In last week’s post, (Defining Success on Your Own Terms – Part 1) I left you with a question – what is success? What does it look like?

And the answer is: whatever works for you.

No really, that really is my answer.

In years of doing psychotherapy and then listening to people as I worked with them in the dance/ fitness business I have learned many things, but one of the most consistent things I have seen is that everyone is truly unique. There is no one-size fits all version of successful living. That means, that whatever journey you’ve taken and wherever you happen to be heading is fantastic as long as that journey, generally speaking, brings contentment, joy, satisfaction, and peace.

I think it’s ignorant (yup, I said it) to assume that our journey is somehow better than anyone else’s – because what is better exactly?

Continue reading “Defining Success on Your Own Terms – Part 2”