The toughest part about working out can be having the motivation to do it. Here are 10 simple tips to get you movin’ and motivated!

1. Reframe exercise as “me time”. Instead of viewing exercise as another thing to do, start seeing exercise as the one ½ -1 hour of time just for you. When you start to view exercise as “me time” you’ll actually want to do it!

2. Find exercise that you enjoy doing. There are so many activities to chose from including walking, jogging, biking, hiking, yoga, pilates, dancing, swimming and more. Don’t be afraid to try something new, there’s got to be something that you enjoy! When you do what you enjoy you’ll be more likely to stick with it.

3. Set small attainable goals. For example, instead of focusing on the ultimate goal of 30-45 min. of cardio 4-5 times per week, focus on walking 10 min. the first day, 12 min. the second and so on. When you set small goals you’ll accomplish them and this will give you personal motivation to do more.

4. Take a workout class. You’ll feel motivated to workout with the high energy of others working out with you.

5. Put your workout clothes out the night before. This will serve as an exercise reminder when you wake up.

6. Workout with a buddy. Friends will hold you accountable plus you’ll enjoy each other’s company.

7. Workout with upbeat music. The upbeat tempo will increase your energy and your pace.

8. Get a good DVD. No more excuses about not having the time to get to the gym. There are so many fun, creative DVD’s to chose from, including salsa dancing, high energy yoga, toning, weight training and more. The best part is you can workout in the comfort of your own home!

9. Workout with your kids. Kids love to be active so why not go for a hike, roller blade, or bike ride? If you’ve got a young baby start taking him or her on walks with you. Pushing the stroller up and down hills will add the added resistance for even greater muscle tone.

10. Focus on how good you feel after you exercise. After you workout take a minute to reflect on how good you feel mentally and physically after exercising. The more you connect positive emotions with exercise the more you’ll want to do it.

**Did you know that exercise is addictive? Because exercise produces feel good hormones called endorphins your body will quickly get hooked on exercise! In as little as 2 weeks of working out 3-5 times per week for a min. of 20 min. you will begin to miss exercise if you skip a day.

I had a new client who arrived frazzled, and stressed out. When I suggested that we do yoga to relieve her anxiety, she stated anxiously, “but I’m not flexible!” I reassured her that 99.9% of my clients felt the same way when they were first asked to try yoga. What’s great about yoga is the postures are performed at your own level of ability. There’s no competition in yoga, the focus is within. Much of the class you’ll have your eyes closed with the focus placed on your breath.

A simple posture I often begin class with is called Mountain pose. To do Mountain pose begin standing with your feet shoulder width a part. Keep your spine straight, tuck your pelvis under and tighten your upper thigh muscles. Close your eyes and inhale a deep breath in through your nose. As you inhale imagine the breath going to the top of your head. Exhale out through your nose with your mouth closed. As you exhale imagine the breath sinking to your toes. As the breath sinks to your toes imagine all the tension of your day exiting your body sinking into the ground.

The same breathing principles apply with each posture. For example, in the posture “Forward Fold” you begin standing. Bend over and reach your hands towards the floor. Bend your knees as much as you need to touch the ground then straighten your legs as much as possible. In this posture, focus on releasing the tension in the back of your legs through your breath. Close your eyes and with each exhale imagine the back of your legs lengthening and the tension leaving your body.

The simple act of deep yoga breathing relieves tension and anxiety in your body, evokes mental clarity, balance, and a sense of inner peace. At the end of a good yoga session you will leave feeling relaxed with a deeper awareness that when you feel tense or anxious all you need to do is breathe.

Sara Holliday is licensed marriage-family therapist, certified personal trainer, life and fitness coach and proud mom of two boys Kaden 2 and Ty 5. For more info visit: www.fitbysara.com

“Do I need to lift a lot of weights to get muscle tone?” Angela B.

Most people believe that in order to get muscle definition they need to lift weights. The fact of the matter is you can tone and define your whole body without lifting a single weight.

Just think about those lean, buff military men doing push-ups and pull-ups. If you can lift your own body weight then you definitely have muscles!

However, most of us don’t have the desire to do push-ups and pull-ups. My personal favorite “total body toning” workouts are yoga and kickboxing. Vinyasa (Flow Yoga) and Ashtanga (Power Yoga) strengthen, “lengthen”, and tone your entire body.

I also highly recommend kickboxing. Kickboxing targets the problem areas such as the waist, hips, thighs and buttocks. Both styles of yoga and kickboxing are aerobic in nature. Through increasing your heart rate, you’ll burn a lot of calories and lose body fat which will result in definition and toning.

No matter what type of workout you do, it’s important to eat healthy – choose whole grain breads and pastas and cut back on refined sugars, high fat, and high sodium foods. Through aerobic activity and eating healthy you’ll experience a healthy heart, strong bones, and live longer, plus you’ll have a decrease in body fat so you can show off your new muscles!

Sara Holliday is a licensed marriage-family therapist, certified personal trainer, holistic health practitioner, and life coach. She resides in sunny San Diego, CA with her husband Brad and sons Kaden 2 and Ty 5. For more info visit: www.fitbysara.com.

Summer is in full swing and you may feel like it’s too late to tone up and look good in your bathing suit, but now is the perfect time to get in shape and feel and look great for the rest of your summer. If you live near the beach, have fun while you tone from head to toe! The sand adds resistance for a more challenging workout. However, if you’re far from the beach, you can do these exercises anywhere, including in your own home. Try these simple moves to tone up and be beach body ready in no time!

“Sandy Lunges”: Standing place your right foot approximately 3-4 feet in front of your left. Bend both knees so your knees make 90 degree angles. Make sure your right knee is directly above your right ankle. Never allow your knee to go beyond your toe. Keep your shoulders up and your hips forward. Come back to stand and repeat on the left leg. Alternate lunges 15-20 reps each leg. Benefits: Tones thighs and buttocks.

“Wave Runner”: 10 feet from the edge of the water jog up to the edge of the water then jog backwards. Repeat for 5-10 min. Benefits: Calorie burner, tones and defines thighs, buttocks, and calves.

“Overhead Ball Throws”: Hold a beach ball (or any mid-sized ball) with your arms straight and directly over your head. Bend your elbows so the ball is behind your head and throw the ball “overhead” to your partner. Repeat 20-30 reps. Benefits: Tones back of your arms (triceps) and shoulders.

“Ab-solutely Abs: Sit on the sand with your knees together and slightly bent. Hold onto your beach ball and lean back until you feel your abdominal muscles working. Next twist to the right and repeat for 8-10 reps then switch and repeat on the left. Work up to 2-3 sets of 8-10 reps each. Benefits: Tones and firms your abdominals and waist (obliques).

Sara Holliday MFT, CPT is a licensed marriage and family therapist, certified personal trainer, wife and mother of two boys, Kaden 2 and Ty 5. For more info about her national Total Body Coaching Programs visit: www.fitbysara.com.

Miracle pills and diets don’t work yet women spend thousands of dollars praying that a little miracle pill will burn off all their fat and leave them thin and happy in all areas of their life. There’s one big problem, nothing changes once they lose the weight. When women diet and deprive their bodies, they lose the weight and feel just as empty. They still have little passion with their husbands or partners and have no patience with their children. What’s been overlooked by all of the dieting gimmicks is one’s mindset. Until a women’s mindset is addressed she’ll continue yo-yo dieting and end up fatter and emptier after each attempt.

The solution to permanent weight loss does not entail “dieting” or “depriving”. It stems from the inside. A woman has to be in so much pain that she really wants to make a change, and she’s willing to take the steps towards getting back to her “ideal self”. Once she takes care of herself from the inside she will have permanent weight loss, more passion, and experience more joy.

10 Steps to Permanent Weight Loss

Step 1. The “Baby Steps”. This means doing things that make you feel good. These are the things that you stopped doing for one reason another, typically after having children. Examples of self care include taking a nice bubble bath, wearing clothes that fit your body vs. baggy frumpy sweats, putting on makeup, doing your hair, putting on soothing lotion.

Step 2. The “Ideal You”. Take out a picture from a time that you felt good and looked good. Put the picture in a place you’ll visit often (i.e. like the bathroom mirror). Every morning close your eyes and imagine that you look like that picture now.

Step 3. See “Your Ideal You Now”. Every night picture the “ideal you” from head to toe.

Step 4. Tell Yourself Positive Self Statements. When you wake up in the morning look at yourself and the picture and tell yourself “I AM FIT”, “I AM BEAUTIFUL”, “I AM TONED”. Repeat each statement 5 times, even if you don’t feel it. The more you say it the more you will start to feel it.

Step 5. Eat When You are Hungry vs. By The Number On The Clock. Learn to recognize your body’s hunger cues. Do you feel irritable? Is your tummy rumbling? When you are hungry fuel your body with nourishing foods, do not wait for a number on the clock to tell you when to eat! When you listen to your body, and eat when you’re hungry you’ll keep your blood sugar stable which means you’ll have more energy and a better mood, plus you won’t overeat.

Step 6. Food Emotion Journal. Journal as detailed as possible what you ate, how much water you drank, and whether you exercised. Also record how you felt that day. Notice the pattern of your emotional eating food habits on days when you are stressed or bored.

Step 7. Replace Behaviors. Once you recognize your emotional eating behavior patterns, replace them with positive behaviors such as calling a friend, reading a book, or going for a walk.

Step 8. Reframe Exercise as “Me Time”. The key is to find an activity that you enjoy doing. Instead of viewing exercise as something you have to do to keep from getting fat, view it as “me time”. It’s the one half hour to hour of time that you have to yourself.

Step 9. Exercise Statements. As you exercise repeat quietly or out load, “I have chosen to take care of me.” “I am valuable and I deserve to take care of me”.

Step 10. Repeat steps 1-9. Each of these steps will get imbedded in your subconscious. The more you take care of yourself, the more it will reflect on the outside. Weight loss will happen without deprivation. You will also experience an increase in confidence and self esteem, more passion with your husband or partner, and feel more love and experience more joy with your children.

It’s the New Year, and we’re all evaluating our goals and making resolutions. If one of your resolutions is to lose weight, I’m going to show you how with these top 5 tips to losing weight and feeling great while doing it.

Top 5 Tips to Lose Weight

1. Have realistic expectations. Don’t expect weight loss to happen over night. Lasting results take time. With healthy eating habits and consistent exercise, expect to lose 2-4 lbs. a week, that’s 8-16 lbs a month!

2. Don’t deprive yourself. Learn to listen to your body’s hunger cues, and eat when you’re hungry. When you listen to your body and eat when you’re hungry, you’re less likely to crave fast energy found in carbohydrates full of fat and sugar.

3. Be clear about what you want to accomplish. Instead of writing down, “Lose 10 lbs.”, write down what you would look like when you lose the 10 lbs. For example, “I have a flat tummy, firm thighs and toned arms.”

4. Work out with a buddy. It’s fun to work out with a friend. They hold you accountable so you’ll be more likely to stick with your exercise routine.

5. See exercise as “me” time. It’s the half hour to hour of time just for you. When you view exercise as “me” time, you’ll look forward to it instead of seeing it as something you have to do.

Bonus Tip. Drink more water and less soda, coffee and tea. Drinking water is a huge weight loss tip. Work toward drinking three to four 24 ounce water bottles a day! When you drink plenty of water you’ll hydrate your body so you’ll be less likely to mistake hunger for thirst.

I had a client who had just 5 lbs. left to lose. She tried everything and the last 5 lbs. just wouldn’t budge. I had her start drinking more water and in one month the last 5 lbs. were gone!

For a free 20 min. coaching consultation contact Sara at info@fitbysara.com.

After being evacuated from our home in Poway, California due to the recent wildfires that struck (and in some instances devastated) our community, I learned (and re-learned) valuable lessons I’d like to share with you. And perhaps my lessons learned will resonate with you or help remind you of what is important in your life.

The 5 Most Valuable Lessons I Learned from the Fires

1: Nothing is more important than family.

2: Everyone reacts differently when faced with a crisis, and it’s important to accept and respect each others differences. For example, to deal with the stress I sought internal relief and withdrew from talking about the situation, whereas my husband drew external comfort from talking with friends and family. The more accepting we are of our differences the more connected you’ll feel to each other.

3: What we valued the most, besides our boys and our cats, were the things we could carry with us: two suitcases of clothes for us and the boys, our photo albums and important papers. We left everything else.

4: Children adapt easier than adults. As long as play is involved they can have a good time anywhere. For example, because the air quality was so bad, they couldn’t play outdoors, so we took them to an indoor shopping center. My boys had the best time climbing stairs and “riding” the escalator. Their laughter brought out the child in me and temporarily vanished my stress.

5: I don’t need to work as hard or do as much. The most valuable time is the time I spend with my family. There’s nothing so important that I have to work hours on end to complete a task. My new personal rule is computers off by 7 p.m. Now I can spend more quality time with my kids, husband or have more relaxation time for myself.

I heard Maya Angelou once say that when faced with a challenging situation say, “thank-you” because when you come out of it you experience growth and a deeper understanding of what is really important. Through this experience I realized that it’s not the “things” or working hard to achieve greater success that really matter, it’s the quality time we share with those we love.

How come nobody told me that after I had my baby I’d still look like I was pregnant? Even the fittest of us look five months pregnant right after having a baby. Even stranger is our bellies are no longer firm because our baby is in our arms instead of our bellies. So the question I often receive is “Will my body ever be the same as it was before I got pregnant?” The answer, “The same? No, but it can be even better!”

Your body has to work hard to prepare for the birth of your baby. For example your hips and pelvis will widen, and your breasts will become fuller and (or) larger. After having your baby it can take time for your hips and pelvis to return to their pre-pregnancy state. I know personally and from the many women I’ve coached and trained that even if we could wear our pre-pregnancy clothes they didn’t quite fit the same until a few months after working out consistently, eating healthy, and allowing our pelvis to return to pre-pregnancy state. Also, no one ever tells you that if you nurse your nipples will get very large, and those never go back. But, that’s not such a bad thing. I’ve never heard of a husband or partner complaining about that. When you nurse you can expect to enjoy fuller breasts from the milk that comes in. However, after you stop nursing expect to feel “empty breasts” because the fullness from the milk is no longer there. This “empty breast” feeling can be alarming if you have been used to firm, full breasts. Many moms I’ve worked with felt self-conscience about this big change in their bodies.

Have no fear, I have good news, it’s highly possible to look great after having a baby, even better than you looked before you had a baby! Here are a few simple tips to help you reach your pre-baby body quicker.

*Interval Training will give you great results in the shortest amount of time because it gets your heart rate up so you burn more calories in a short amount of time. Interval training is any form of exercise that will elevate your heart rate for a short bout before returning to a lower intensity of exercise.

Try out these interval training exercises:

1. Walk at a good pace for 2-3 minutes and then sprint for 1 minute then return to a fast pace walk for 2-3 minutes. Repeat the sequence for 15-20 minutes
2. Walk for 3-4 minutes then do 2 minutes of step-ups. Use a park bench and like step class step up and down with one leg for one minute, then switch and do the other leg for one minute. Repeat the sequence 15-20 minutes. (added benefit: tones the thighs and buttocks)
3. Swim at an average intensity for 2-4 laps across a pool, then swim as fast as you can for 1-2 laps. Repeat 15-20 minutes. (added benefit: tones the shoulders, chest, and back of legs (i.e. hamstrings))

*Use your body weight. Requires no weights and gives great tone and muscle definition.

Try these simple exercises to tone your shoulders, chest and arms:

1. Good ole pushup. If you’re at a park, you can use the top or bottom bench. If you haven’t done pushups in a long time, I recommend that you use the top bench until you get stronger. Place your hands shoulder width apart, and your feet should be about 3 feet away from the bench. As you inhale, bring your chest toward the bench (right over the nipple line), as you exhale straighten your arms. Make sure your head is inline with your shoulders. Your body should be like a board. If you prefer to do the pushup indoors. You can modify the pushup by bringing your knees to the ground, as you get stronger you can extend one leg and eventually both. Work up to 2-3 sets of 10-15 reps alternating each set with tricep dips. Added benefit: Tones your shoulders, upper back, and back of the arm (i.e. tricep)
2. Triecp dips. On a park bench or chair place your hands to the side of your legs. Your knees should be bent in 90 degree angles. Inhale and lower your bottom towards the ground, exhale press up. Make sure you keep your head up. Work up to 2-3 sets of 10-15 reps. Added benefit: Tones your triceps, chest, and front of shoulder

Nutrition Tip:

Eat when you’re hungry! Start learning your bodies hunger cues and start dropping the pounds! Instead of relying on the number on the clock to tell you when to eat, eat when you are hungry. Figure out your bodies hunger cues—is your tummy rumbling? Are you low on energy? Are you becoming irritable? If you are hungry eat! Don’t wait till it’s 12 noon if you are hungry at 11 a.m.! When you wait to eat you will get even hungrier and will eat more than you need to at your next meal, and or crave unhealthy foods to quickly satisfy you. If you learn to eat when your body is hungry, you will likely eat more often and smaller meals which will equal an increase in calorie burn, an increase in energy, an improvement in mood, and weight loss!

Clever Parents loves Beyond Learning’s Word Chase and Number Hunt games. For ages 4 and up, these games offer a fun way to introduce reading and math into your curious preschoolers’ and kindergarteners’ worlds. Plus, Clever Parents TV Video Correspondent Sara Holliday demonstrates some mom and baby toning exercises and a clever way to record your baby’s stories from his first year.

See Vidcast #32 on Clever Parents TV.

• A Clever, Eco-Friendly Reading-Readiness Board Game for Young Children: Word Chase!
• Learn more about Word Chase and Number Hunt and buy them at Beyond Learning
• Read the Fit By Sara column written by Sara Holliday on Clever Parents
• Visit Tiny Tales at www.tiny-tales.com

See Vidcast #32 on Clever Parents TV.

When you’re pregnant your body experiences dramatic physical changes but this doesn’t mean you have to give up looking and feeling great just because your body is changing.
Many moms-to-be want to be fit and look and feel beautiful, but they’re concerned they’ll do something wrong that could harm their growing baby. Fear no more, once you have received the thumbs up from your doctor to exercise, follow these five simple tips to look and feel great from the beginning of your pregnancy and beyond.

One: Get Moving! Even if you have never exercised before, it’s now more important than ever that you start exercising. And here’s why: your body and baby will benefit—in big ways. Exercise improves muscle tone and strength, decreases muscle pain commonly associated with pregnancy (alleviates back aches!), increases your energy, improves digestion and mood, and, here’s a big bonus: your body will bounce back much quicker after having your baby. Your baby benefits because your oxygen intake increases and your body is releasing happy hormones (endorphins), which can also have a positive effect on your baby.

Low to moderate impact exercises are great to do when you’re pregnant. Prenatal yoga, power walking and swimming are exercises that you can do from the beginning to the end of your pregnancy. The added benefit of prenatal yoga is breathing exercises that will aid in connecting you to your baby plus prepare you for labor.

Two: Fresh is Best. I can’t stress enough the importance of eating fresh foods because eating fresh will help you maintain a healthy weight, feel more energetic and enhance your baby’s growth and development.

Fresh foods are leafy green veggies, fruit and whole grain cereals, breads, and pastas. Eating fresh foods also helps your skin. The fresher the food, the fresher-looking your skin and the fresher you’ll feel. Eat processed foods such as packaged meats and refined sugars in moderation. A couple examples of refined sugar foods include scones, and cookies. Also, be sure to drink plenty of water since this will nourish your growing baby and will keep you “glowing”.

Three: Listen To Your Body. It is common to experience greater fatigue during your pregnancy, especially in your first and third trimesters. Remember, you are growing a baby and this requires a lot of energy so make sure to get plenty of sleep. As women, we often take on and do too much and put our needs on the backburner. But when you’re pregnant, your body has a way of “knowing” how to take care of you, even if you don’t. So, if you’re tired and feel like you need a nap, take one. Give yourself some quiet time. Relax. Recline. When you listen to your body’s needs you are taking care of yourself and your developing baby.

Four: Give In To “Smart” Cravings. You will notice that there will be times in your pregnancy where you crave foods that may not be healthy. However, your body is telling you that it needs something. For example, if you are craving something sweet, listen to your body and nourish it with a piece of fruit or a smoothie made with lowfat yogurt, orange juice, and frozen bananas. By giving in to “smart” cravings, you’re actually taking control of your cravings and you won’t feel deprived because your body and baby will be nourished.

Five: Connect With Your Baby. As often as possible take a moment out of your day to acknowledge that you have an amazing growing baby inside you. Sit still and hold your belly feeling his or her movements and smile. Try this simple yoga-based connection breath:

In a comfortable seated position (you may place pillows underneath you), place one hand on your chest (“heart center”) and the other on your belly. As you inhale slowly through your nose focus on the feelings that you have in your heart for your baby. As you slowly exhale, breathe out all the love and compassion that you have for your baby into your belly.

Sara Holliday, MFT, CPT, is a licensed marriage-family therapist, life and
fitness coach, holistic health practitioner, and mother of two. She holds a Masters Degree
in Psychology and a Bachelors Degree in Kinesiology and maintains
certifications and/or licenses in a multitude of health and fitness
disciplines. As an expert in pre- and postnatal health and fitness Sara has
appeared on numerous radio and TV shows including Oprah & Friends Radio,
Martha Stewart Living Radio, ABC, NBC, and KTLA.

Article Content Copyright 2007 Fit By Sara, Inc.

One of the things I constantly stress during my group coaching sessions with moms is the importance of taking care of yourself. When you take care of yourself, you are in a better position to take care of your family’s needs. This simple analogy demonstrates my point, when you are on an airplane the flight attendant says “in the event of a loss of air pressure place an airbag over your mouth and nose, then secure the airbag over your child’s mouth and nose.”

In one of my groups a mom noted, “There are basically two kinds of moms, a mom that takes care of herself, dresses cute, wears makeup, and the frumpy mom who wears baggy sweats, no makeup, and rarely takes the time to do anything with her hair.” She admitted that she found herself turning into a “frumpy mom” because with the weight gain of having her baby, she didn’t fit into her cute clothes. Because she no longer fit into her cute clothes, she didn’t feel good about herself and stopped taking the time to put on makeup and do her hair.

This “frumpy mom” cycle is all too common. The result of not taking care of yourself can lead to depression, isolation and low self-esteem. The solution to reclaiming your self to feel beautiful and sexy again is really simple and doesn’t require a complete overhaul, in fact it starts by doing small things you did prior to having your baby. Let’s call them baby steps to a beautiful you.

Begin by dressing pretty underneath by wearing attractive lingerie. Take a few extra minutes to put on clothes that fit you right (there has to be something in your closet that you can wear!) and comb your hair and put on a little makeup. Next make an appointment to get a haircut or get a manicure and or pedicure—you deserve this! When you do things to take care of yourself, you are telling your subconscious that you are valuable! Most importantly, find a network of support, like a playgroup, or better yet an exercise group such as a stroller workout class so you get double the benefits of losing weight and connecting with other women.

Once you stop the “frumpy mom cycle” and feel good about yourself you will have more passion in your relationship with your husband or partner. You will also notice an increase in your energy, an improvement in your mood, more patience with your children, and deeper connection with those you love most.

So Stop the “frumpy mom cycle”, start today…don’t delay! You are valuable, and you deserve to take care of YOU!

Sara Holliday, MFT, CPT, is a licensed marriage-family therapist, life and
fitness coach, holistic health practitioner, and mother of two. As an expert in pre- and
postnatal health and fitness Sara has appeared on numerous radio and TV
shows including Oprah & Friends Radio, Martha Stewart Living Radio, KABC,
NBC, and KTLA.

Fit by Sara, Inc. Copyright 2007

The third trimester of pregnancy is marked with excitement, anxiety and irritability. Your belly feels big and there’s no hiding that you are pregnant. Everyone you meet makes a comment about how big or small your belly is, saying things such as, “you look like you’re about to pop any minute”.

In this trimester, your baby is preparing you for soon-to-be sleepless nights when he/she presses on your bladder making you feel the urge to “pee” every couple of hours. And if you try not to think about being pregnant, your baby will remind you by nudging you in the ribs or by doing a flip in your belly. With your big bump, the simplest of tasks such as tying your shoes now becomes challenging. And because you know that your baby will be in your arms any day, you suddenly feel there is so much to do, which can lead to feeling overwhelmed.

With the myriad of emotions you may be wondering what you can do to ease your mind and body as well as lift your spirit and mood. My word of advice: BREATHE! Try these simple exercises to connect to yourself, your baby, and open up your pelvis to prepare you for your baby’s arrival.

Flowing Butterfly Stretch: In a comfortable seated position (you may use pillows underneath your buttocks) bring the soles of your feet together. Inhale. Bring both knees up toward the ceiling and look up. Exhale. Allow your knees to open back to the sides and release your head down. Repeat 10-12 times.

Connection Breath: In a comfortable seated position (you may use pillows under your buttocks and or sit against a wall or in a chair) bring one hand to your belly and the other to your heart. Focus on the hand at your heart and inhale all the love and compassion you have for your baby. As you exhale focus on the hand on your belly and connect the love and compassion you have at your heart to your baby. Repeat the breath for as long as you need.