Being a mom is the best part of my life.
I love sharing resources about exercise, mindfulness, and self-care to help other parents on their prenatal and parenting journeys.
For your at-home health, I offer a variety of resources I have developed:
Pelvic Yoga for Pregnancy – a 42 minute gentle pregnancy practice which includes pelvic floor exercise – available for rent or purchase on Amazon: Click here for Amazon link.
My YouTube Playlist focused on Children and Families:
Always free. I’ll be adding more videos to my Children and Families collection in the future, including several prenatal practice sessions, so subscribe if you’re interested.
My Research Articles:
If you’re interested in reading research-based articles about exercise and mindfulness in the pre and postnatal period, here is the collection of my published peer-reviewed articles:
Bonura, K.B. (2018). Just Breathe: Mindfulness as Pain Management in Pregnancy. International Journal of Childbirth Education, 33, (1), 6 – 9. Click here for PDF.
Bonura, K.B. (2017). Growing Fit Together: Including Social Support in Prenatal and Postnatal Fitness. International Journal of Childbirth Education, 32, (3), 21 – 25. Click here for PDF.
Bonura, K.B. (2016). Guest Editor – Prenatal Exercise as Self-Care: A Gentle Approach for Childbirth Educators. International Journal of Childbirth Education, 31, 7. Click here for PDF.
Bonura, K.B., Spadaro, N.I.M, & Thornton, R.W. (2016). Mindful Fitness: Guidelines for Prenatal Practice. International Journal of Childbirth Education, 31, 14 – 17. Click here for PDF.
Bonura, K.B. (2015). Educational Theory for Childbirth Educators: Applying Key Concepts of Educational Psychology within the Childbirth Education Classroom. International Journal of Childbirth Education, 30, 38 – 41. Click here for PDF.
Bonura, K.B. (2014). Yoga Mind While Expecting: The Psychological Benefits of Prenatal Yoga Practice. International Journal of Childbirth Education, 29 (4), 49 – 54. Click here for PDF.
In 2016, I blogged for Working Mother Magazine online as #TheFitEnoughMom, offering practical advice for good-enough exercise for busy parents. My blog archive is below, to help you fit exercise into your busy parent-life schedule!
Yoga for Stressed Kids: It’s back to school, and you’re probably stressed as you rush from work to school to activities and everything in between. Your kids are probably stressed, too! Click here for the PDF.
In Emergency: Just Breathe! It can seem like a cliché, but there is truth in it. When life gets overwhelming – just breathe and pay attention to this moment. Click here for the PDF.
10 minutes? Take a walk! Click here for the PDF.
Exercise options when you only have 5 minutes. Click here for the PDF.
Motherhood under the Tuscan sun: Thoughts on the universal challenges of working motherhood. Click here for the PDF.
Your exercise prescription: Do LESS! Click here for the PDF.
Let go of the guilt! You’re a WONDERFUL mom! Click here for the PDF.
Weekend Planning: Family Fun, Fit Mom. Click here for the PDF.
Change your exercise mindset. Click here for the PDF.
When Stressed: Do Something Different. Click here for the PDF.
To help you find additional information, as well as resources and practitioners in your area, here are organizations I trust for support:
Find a yoga teacher in your area who specializes in pregnancy and/or yoga for children:
- Go to the Yoga Alliance website: https://www.yogaalliance.org/
- Across the top menu, click “Find Teachers” https://www.yogaalliance.org/Directory?Type=Teacher
- In the menu on the center of the page – make sure it shows “Find a Registered Yoga Teacher”, then:
- Input your zip or postal code, or city name and state/province/region, and country if out of the USA
- For prenatal yoga teachers, in the “select designation” drop-down, select RPYT.
- For children’s yoga teachers, in the “select designation” drop-down, select RCYT.
Prenatal Fitness guidelines from the American College of Sports Medicine: https://www.acsm.org/docs/default-source/files-for-resource-library/pregnancy-physical-activity.pdf?sfvrsn=12a73853_4
For more information about preparing for childbirth, and for help finding a childbirth educator or doula in your area, go to the International Association of Childbirth Education: https://icea.org/resources/
If you have questions about pregnancy and women’s health at any age along your journey, ignore the rest of the internet and turn to the experts: the American College of Obstetricians and Gynologogists, and find a practitioner you trust with your body in your area: https://www.acog.org/womens-health
Likewise, whatever your questions for your children and their health, on all the health topics that have unfortunately become political when they should be guided by science and doctors, skip social media and find a good pediatrician, registered with the American Academy of Pediatrics (and read their resources for guidance about best practices). https://www.aap.org/
Children and Adolescents Fitness guidelines from the American College of Sports Medicine: https://www.acsm.org/docs/default-source/files-for-resource-library/physical-activity-in-children-and-adolescents.pdf
If you only read one book on parenting, this is my all-time favorite book:
How to Talk So Kids Will Listen & Listen So Kids Will Talk by Click here to get the book on Amazon.