The nursery is decorated, tiny clothes are all hung up, and your hospital bag is ready by the door. You’re ready for this… right? While it’s important to plan for all the fun parts of having a baby (those tiny onesies are irresistible!), make sure that you’re prepared for the main event: Giving birth. Kathy has been talking to the nicest, most wonderful, childbirth educators and doulas to find out exactly what they think you need to know before you go into the delivery room. Here are the 5 things we think you need to know before giving birth .... 1. Train your mind “Childbirth is a marathon, train your mind and body to get ready for it,” explains Maud, of Bliss in Birth . I loved how Maud outlined a lovely way to think about the start of the parenting journey: “Everyone has their own path that eventually leads them to becoming the best parent for their baby.” Helen and Tania, both Birth Doulas with Love Birth and Gentle Beginnings respectively, discuss the importance of self-care, stress reduction and emotional well-being, even before you have conceived. Helen gently encourages people, “Don’t be negative about labour and birth with expecting parents. Empower them on their journey.” While the narrative around childbirth can often have negative energy, ensure that you seek people out who can lift you up, and who talk about how incredible the process of childbirth is. Maud shared a perfect quote from Marie Morgan: “Your uterus is perfectly designed to assist you birth your baby.” That sums up exactly what I want pregnant women everywhere to remember. My take: I remember being asked so many questions by friends and family about the negative aspects of childbirth, or warned of the things that would hurt or be difficult. I wish I had spent more time preparing my own mental state so that I could have been truly present, and focused on, some of the wonderful moments during my own daughter's birth. 2. Educate Yourself Birth Doula Tania from Gentle Beginnings reminds us that “Knowledge is power”. The birthing experience isn’t exactly a time when you want to wing it. Speak to your doula, doctor, or healthcare professional to understand exactly what you’ll experience when giving birth, and what that means for you, your body, and your baby. Now is the time to ask questions, take notes, and get clarification on anything you’re unsure of. Ask about the room you’ll give birth in, the afterbirth care you’ll receive, and how they plan to support you as you bond with your baby after birth. No matter how, or where, you plan to have your baby, educating “yourself about childbirth so that you can make the best decisions for you and your baby” enables us to “let go fears and negative images about birth and parenting, explains Maud from Bliss in Birth . Positive thoughts become positive plan”. Helen from Love Birth stressed to me that we must remember, “It's your Body, your Baby and your Birth”, you deserve to have your own unique moments based on your own unique needs. My take: Ask questions, ask ALL the questions - trust doesn’t equal informed consent - get informed so that you can make informed decisions about your own body and on behalf of your baby 3. Create a Birth Plan A birth plan is a document that “outlines your preferences and desire for labour and delivery” explains Tania from Gentle Beginnings . This can range from the position you want to give birth in, who you want in the room with you, to the music you want playing. The birth plan outlines your priorities, and is given to your healthcare provider. Having a plan in place before labour starts is key… No one wants to be scrambling in the middle of contractions. Maud said it perfectly, “There is no perfect way to give birth but your way”. Doulas are so passionate when they talk about childbirth preparation, all they really want you to do is to “Love your Birth!” explains Helen from Love Birth. Of course, while we love a good birth plan, it’s important to stay flexible as labour can be unpredictable. Fortunately, we have doulas like Tania and Helen available to support clients through these moments of adaptability in the heat of the moment. While you should have plans in place, also make space for flexibility. Your healthcare providers should honour your plan, but will also let you know if they need to deviate from it for any reason. Changes to a birth plan do not mean that there was any failure, but that a different path was necessary. My take: It can feel intimidating to write your own birth plan, but it’s a natural flow from point 1. When we educate ourselves about our bodies, our options and believe in ourselves, and can articulate that with a clear conscious mind it truly helps your healthcare team support you in the most beneficial ways for you and your baby. 4. Build a Support System Surround yourself with a supportive network as you get ready to give birth. Build your village so they are there for you before and after you give birth. Everyone’s village looks a little bit different, so find one that supports you unconditionally and that will love and cherish you and your baby. Kathy, Host of Pregnant and Popped Whether you have family, friends, or chosen family around you, make sure they are there to give you both care and support, and “if someone offers you help, say yes! Even if it's to buy milk, so that they ask again when needed,” said Helen quite forcibly (haha!)! Seeking support is crucial, and knowing who you will turn to is priceless. Tania explains that, “postpartum can be a physically and emotionally demanding time”, and I know as a Postpartum Doula that when you are in the thick of the acute postpartum period it can feel too overwhelming to reach out, so get it lined up in advance. My take: This is my mantra, this is why I created Pregnant and Popped , we aren’t meant to do this alone, we were never meant to do this alone. 5. Advocate For Yourself “Your voice matters”, says Tania from Gentle Beginnings . You and your babies are the stars of the show, and what you say goes (within safety reasons!). Trust that your care providers are doing the best work possible for you, but make sure that your boundaries are respected, and that any pre-arranged plans are put in place. The birthing experience is unique for everyone; use your voice to make sure you have the kind that you will treasure forever. Maud teaches that “there are no stupid questions” in her Hypnobirthing classes , because it’s the start of women finding their voice during this transition. Remember this is your baby and doulas like Helen make sure that women know their own strengths and that their “instinct is a powerful thing!” My take: Becoming a mother is the most profound transition, you will literally never be the same again. Without a doubt a lioness is born in all of us, and even the most introverted people feel a ember glowing in their belly, with a bigger voice than they had before. Trusting our instincts and advocating for ourselves and our children seems daunting at first, but trust me when I say it is inside you, you’ve got this! If you’re getting ready to give birth and want more resources like the tips above, join us for Pregnant and Popped, THE Baby Fair for MUMS . Come speak with more than 30 perinatal experts all under one roof, and find the support you’ve been looking for. Remember, knowledge is power, and we're here to empowa you with educational and informative content. As always, prioritise you and your families well-being and consult with your healthcare provider for personalised advice. We're excited to continue sharing insights and supporting you through this incredible chapter of life. As always, I am here for you All my best wishes Kathy -x- THE LEGAL STUFF The educational content of our blogs and masterclasses is the work of our Pregnant and Popped providers. We are not licensed medical or legal professionals, and this is neither a medical nor legal platform. This content should not be considered medical or legal advice. Instead, it is always best to consult with your specialist providers for any specific concerns or questions. And use this information as a complementary tool to help guide those discussions and care plans. In short, our goal is to provide a supportive and informative community for expecting and new parents. But it's important to always prioritise your own health and the advice of your specialist providers.

I'm going to walk a very fine line here. I always tell my clients to not worry, in the small sense, about weight and physical appearance, so how, at the very same time, can I also emphasise the importance of thinking about physical fitness in the wider sense? If you're a seasoned fitness enthusiast, you will already know that by incorporating safe and effective exercise practices into any part of your prenatal routine, you'll not only feel stronger during your pregnancy, and more energised, but you will also be setting yourself up for an easier labour, birth, postnatal and postpartum recovery. But if you do not already have an effective fitness regime in your life, how do I help pregnant and new mums, like yourself, embrace a new way of life, without piling on the pressure? Well, I've been discussing this very subject with some of the Pregnant and Popped Professional Partners and, as is always the case, they say things so much better and eloquently than I, especially when talking about their specialist subject. I'm going to share with you five essential facts about exercise that every prenatal and postnatal mum should know about exercise. We understand that navigating the world of prenatal and postnatal fitness can be daunting. But don't worry, our aim is to empowa you with knowledge, practical tips, and a whole lot of encouragement to help you embrace this remarkable phase of life, and this isn’t anything to do with how you look - this is all about how you're going to feel! Remember, you're capable of amazing things, and we're here to cheer you on every step of the way. Prenatal and Postnatal expertise at every Baby Fair for MUMS Read below some of the straight talking facts that the Pregnant and Popped Professional Partners would like you to know 1: Exercise prepares your body for pregnancy, childbirth and postpartum demands “You will never regret going into pregnancy with a strong and well-nourished body. Start now” ( Coach Amanda Lim ) "Prenatal exercise helps to prepare your body for childbirth and the physical demands of parenthood" ( Train with Be ) "Delivering a baby is a very physical experience, get ready for it by exercising regularly" ( Alicia, The Ripple Club ) "Exercise promotes healthy pregnancy weight gain and sets you up for an optimal postpartum recovery" ( Train with Be ) “Enter pregnancy as physically strong as possible to prepare for demands of pregnancy, labour and parenthood” ( Train with Be ) "Mums who exercise throughout their pregnancies often have easier physical postpartum recoveries" ( Coach Amanda Lim ) “Establishing a good workout routine while TTC (trying to conceive) paves the way for good habits through pregnancy and postpartum” ( Train with Be ) “Women who are overweight or have PCOS can improve their chances of conception with exercise” ( Coach Amanda Lim ) Exercise helps maintain a healthy weight which may increase your chances of getting pregnant ( Train with Be ) Alicia, from The Ripple Club, with her family at the November 2023 THE Baby Fair for MUMS 2: Alleviate discomfort and improve overall well-being "Exercise helps to alleviate common aches and pains associated with pregnancy" ( Train with Be ) "Keep moving: It will make your pregnancy more enjoyable!" ( Alicia, The Ripple Club ) "Prenatal exercise improves sleep, reduces stress, builds confidence, increases energy levels & more!" ( Train with Be ) "Listen to your body: some days you will feel like working out, some days you won't and that's okay!" ( Alicia, The Ripple Club ) Aqua fitness is such an incredible method to get you back in to exercise gently 3: Rebuilding and strengthening your body "Exercising Postpartum will ensure your body is strong and capable to keep up with the demands of parenthood" ( Train with Be ) "Resistance (weight) training is the best way to prepare for the physical demands of pregnancy …. Prioritise strength (weight) training during your pregnancy to help prevent aches and pains" ( Coach Amanda Lim ) "Breathwork and pelvic floor exercises are small but meaningful to help recover and rebuild core strength" ( Train with Be ) "You can rehabilitate your Diastasis Recti and pelvic floor with exercise" ( Alicia, The Ripple Club ) “Resist the urge to hyperfocus on "dropping weight" and instead work to rebuild strength and function.” ( Coach Amanda Lim ) Coach Amanda Lim was pregnant with her 3rd child during THE Baby Fair for MUMS in November 2023 4: Nurturing your well-being and mindset “Stress and anxiety can negatively affect fertility treatment outcomes, exercise can help to reduce it” ( Train with Be ) "Help improve your mood, boost energy, get some much deserved "me time" and manage/prevent postpartum depression" ( Train with Be ) "Treat exercising postpartum as your "me-time" ( Alicia, The Ripple Club ) “Your body doesn't "come back" - it's always been there for you. Give yourself grace in the process!” ( Coach Amanda Lim ) "The endorphins kicking post-exercise are worth it!" ( Alicia, The Ripple Club ) 5. It’s not just about yoga and walking "Yoga is not the only prenatal workout out there! Do what you enjoy" ( Alicia, The Ripple Club ) "There is no evidence that moderate-to-vigorous exercise produces adverse pregnancy outcomes." ( Coach Amanda Lim ) "Get in the water: It's low impact, keeps you cool and baby's weight is supported!" ( Alicia, The Ripple Club ) “You are stronger than you think. You don't need to stick to just yoga and walking for 40 weeks” ( Coach Amanda Lim ) Pretty powerful stuff hey?! We want you to know just how important it is to take your physical recovery and exercise journey slowly and at your own pace after giving birth. Your body has done something incredible, growing a precious life, and it deserves all the care and attention in the world. Coach Amanda Lim always says to “Start slow. There's no timeline on recovery, but there IS a risk in going too fast, too soon”. Exercising isn't just about staying in, or getting back into shape – it's about ensuring that your body is strong and capable of keeping up with the demands of parenthood. It's a journey that will help improve your mood, boost your energy levels, and give you some much-deserved "me time." Managing and preventing postpartum depression is no easy task, but exercise can be a powerful tool in your arsenal. Remember, that gentle exercises like walking can be started within a few days of giving birth, as long as you feel comfortable. Steph and Shu Mei at Train with Be. consistently work with new mums to remind them not to underestimate the power of simple breathwork and pelvic floor exercises – they may be small, but they are incredibly meaningful in helping you recover and rebuild core strength. As you embark on this journey, always remember to build up your exercise routine slowly. Listen to your body, rest when you need to, and don't hesitate to seek guidance if you're unsure. Treat exercising postpartum as your sacred "me-time," a time for self-care and self-love. The endorphins that kick in post-exercise are absolutely worth it – they'll give you that boost of joy and vitality. Alicia, The Ripple Club , reminds us to keep in mind that you CAN rehabilitate your diastasis recti (DR) and pelvic floor with exercise. Start slow and keep going, and if you're looking for the perfect place to begin, water can be your best friend – it provides a gentle and supportive environment for your body.  But, before you embark on your exercise journey, it's important to get a full check from a women's health physio. They can guide you and ensure that you engage in exercises that are safe and appropriate for your postpartum body. Coach Amanda Lim reminds us to  “consider hiring a perinatal-certified fitness coach to help you select safe, appropriate exercises”, someone who can be your guiding light as you select exercises that support your body's unique needs. But remember this: there's no timeline on your recovery. It's not about "dropping weight" or getting your body to "come back." Your body has always been there for you, supporting you through every moment. So, resist the temptation to hyperfocus on external measures of progress. Instead, focus on rebuilding strength and function, honouring the incredible journey that your body has been through. Give yourself grace in the process, celebrating every small victory along the way. And, here's a beautiful bonus: exercise can help lower postpartum anxiety and depression symptoms. It's a powerful tool in nurturing your mental well-being. As you focus on rebuilding your core muscles and as you boost your energy, remember the importance of social interaction and community, look for group classes at Train with Be. and The Ripple Club or if you prefer more accountability checkout Coach Amanda Lim ’s programme where you interact with, and are accountable to, your own special tribe. Surround yourself with fellow mums who understand the challenges and joys of this journey. Share your story, lean on one another, and create a beautiful community for both you and your baby. We believe in you. Take it one step at a time, honouring your body and its unique needs. You're on an incredible journey, and we’ll be here cheering you on every step of the way. THE LEGAL STUFF The educational content of our blogs and masterclasses is the work of our Pregnant and Popped providers. We are not licensed medical or legal professionals, and this is neither a medical nor legal platform. This content should not be considered medical or legal advice. Instead, it is always best to consult with your specialist providers for any specific concerns or questions. And use this information as a complementary tool to help guide those discussions and care plans. In short, our goal is to provide a supportive and informative community for expecting and new parents. But it's important to always prioritise your own health and the advice of your specialist providers.

At Pregnant and Popped, we love giving families the chance to discover products that can truly make parenthood easier (and more fun!) - because you shouldn't have to Google motherhood! Recently, we partnered with Baby Carriers Rental SG  to review the OE Hiking Carrier  - a versatile shoulder carrier designed for families who love exploring both in Singapore and beyond. Putting the OE Hiking Carrier to the Test To make sure this review was as real as possible, we invited one of our lovely VILLAGE families  to try the carrier at Trehaus , and then borrow it for a whole week to take it on their own adventures. From city strolls to outdoor walks, the family got a true feel for how the OE Hiking Carrier works in daily life. The carrier itself comes in two main parts, with the clever addition of a detachable backpack that straps neatly onto the back. It’s designed with adventure in mind, allowing parents to carry not just their little one but also essentials like snacks, water bottles, or even a change of clothes - all without compromising comfort. It's designed to be used from when you're little one can comfortably hold themselves sitting, up to 18kg, perfectly built for many many adventures together! Family Feedback - an honest review of the OE Hiking Carrier The family told us they found the carrier “very intuitive and easy to set up”  and appreciated how “secure and well made”  it felt once strapped on. The detachable backpack was a standout feature, making it easier to keep everything they needed within reach. “Very intuitive and easy to set up — it felt secure on me, not too heavy… a nicely made pack.” Over the week, they found the OE Hiking Carrier great for busy parents juggling both childcare and adventures. They especially loved how sturdy it felt even on uneven ground, making it a great choice for families who enjoy outdoor walks and short hikes together. But don't just watch this review for the facts - baby Lexi was the most adorable model, she smiled and giggled the full 2 hours we were filming and you won't believe it ... but we actually caught her first independent steps on camera ... watch the video below to the end to see how proud of herself she is!!! Final Thoughts Speaking with the family we know they loved doing this review of the OE Hiking Carrier. The OE Hiking Carrier stood out as a sturdy, thoughtfully designed option for families who want the freedom to explore. It offers comfort, security, and flexibility - a reliable companion for those moments when adventure calls. Try it Yourself If you’re curious to see whether the OE Hiking Carrier is the right fit for your family, you can rent or purchase it directly through Baby Carriers Rental SG . Renting first is a fantastic way to try it out without committing to a purchase. And of course, if you’re not yet part of our supportive community of mums, dads, and experts, you can join us today! With over 60 brands and more than 100 professionals offering guidance, advice, and discounts, The VILLAGE  is here to make your parenting journey that little bit lighter. BECAUSE YOU SHOULDN'T HAVE TO GOOGLE MOTHERHOOD

How to navigate Birth as a team Labour isn’t just about the birthing parent—it’s a shared experience, and having a supportive partner by your side can make all the difference. In our latest masterclass, we dive into the practical and emotional ways partners can play an active role in labour, from providing physical support to creating a calming birth environment. Key Takeaways from the Masterclass Tania, Certified Birth Doula, Gentle Beginnings, demonstrating hip squeezes for pain relief during labour 1. The Power of Physical Support Labour is often described as a marathon, and just like any endurance event, hydration, nutrition, and movement are crucial. Our experts, Maud from Bliss in Birth and Tania from Gentle Beginnings , break down practical ways partners can help, such as using a TENS machine, hip squeezes, and even simple acupressure techniques to ease discomfort. 2. Emotional Support Matters Labour is not just physical—it’s deeply emotional. A supportive partner can create a sense of security and calm, helping to reduce stress and encourage the natural production of endorphins (our body’s pain relief system). From breathwork to affirmations, we discuss how small but meaningful gestures can have a big impact. Maud, Hypnobirthing Instructor, Bliss in Birth, helping you have a calm mind during labour 3. Creating a Birth-Friendly Environment Did you know that hospital lighting can actually slow down labour? In the session, we explore simple ways to make a hospital birth feel more like home—think dim lights, calming scents, and soothing music. 4. Preparing for the Big Day It’s not just about showing up on the day of birth. Partners can take an active role in birth preparation, learning about movement techniques, birth preferences, and how to advocate for the birthing person’s wishes. WATCH THE FULL MASTERCLASS (FREE) This is just a sneak peek into the wealth of knowledge shared in our Partners in Crime and in Labour  session. If you want to truly feel prepared, confident, and connected during birth, this is a must-watch for both birthers and their partners. Click here  to watch the full masterclass and get access to expert insights, practical tips, and even a free downloadable guide for birth partners! Becoming a member is FREE and gives you access to 100's of professionals and expert guidance and insights. WATCH NOW THE LEGAL STUFF The educational content of our masterclasses is the work of our Pregnant and Popped providers. We are not licensed medical or legal professionals, and this is neither a medical nor legal platform. This content should not be considered medical or legal advice. Instead, it is always best to consult with your specialist providers for any specific concerns or questions. And use this information as a complementary tool to help guide those discussions and care plans. In short, our goal is to provide a supportive and informative community for expecting and new parents. But it's important to always prioritise your own health and the advice of your specialist providers.