Calgary Baby Guide 2023-2024

HAVING A BABY 

in Calgary 

a resource guide 

2023/2024 EDITION 

• Guide to Low Milk Supply 

• Mama’s Choice Award Winners 

• Pilates, Physiotherapy & Pregnancy

what ’s INSIDE 

PUBLISHED BY 

MODERN MAMA 

EDITOR 

LEAH DOYLE 

Having a baby in Calgary 

A RESOURCE GUIDE 

SALES & MARKETING 

Krystal Brokop, Calgary 

Krystal@modernmama.com 

Lesley Prosko, Edmonton 

Lesley@modernmama.com 

Tina Evans, Greater Vancouver 

Tina@modernmama.com 

Leah Doyle, National 

leah@modernmama.com 

DESIGN 

GUPPY DESIGN 

EDITORIAL CONTRIBUTORS 

MILKBUD LACTATION 

MISSY MORRISON CHARKO 

LAKEVIEW MOVEMENT STUDIO 

CORE LOVE FITNESS 

MILESTONES DIAGNOSTICS & WELLNESS 

EDITORIAL PHOTOGRAPHY 

Laura Winship is a young photographer, born and 

raised in Chilliwack. She has a love for capturing not 

just photographs, but moments, memories, and love. 

She started her business while still in high school back 

in 2012. Laura loves being outdoors and thrives on the 

experiences she gets when she meets new people. She 

loves being there for every step of a families journey, from 

engagements to weddings to maternity to families and 

beyond. Her favourite thing is watching families grow and 

being a part of their journey. 

www.instagram.com/ 

laurawinshipphotography 

Visit www.modernmama.com today! 

PUBLISHER’S NOTE 

Your guide to having a baby 

in Calgary 2023 is here! 

Be sure to check us out at modernmama. 

com/calgary for 

our weekly locally-focused content. 

Modern Mama has been sharing resources 

and connecting moms with local businesses 

for almost 15 years. Come find us, check 

out the site and follow us on social too! 

Leah Doyle 

Owner, modernmama.com 

Instagram @modernmama_yyc 

Twitter @modernmama_yyc 

Facebook ‘Modern Mama Calgary’ 

Pinterest pinterest.com/modernmamateam 

Instagram @modernmama 

Twitter @modern_mama 

CONTACT US LEAH@MODERNMAMA.COM 

www.modernmama.com | CALGARY | A RESOURCE GUIDE | 2023/2024 Edition • 3

2023|Calgary 

05 Mamas Choice Award Winners 

You vote and we tell everyone about your top 

picks. Local Calgary winners for everything mom 

& baby in the city. 

06 Guide to Low Milk Supply 

Helpful advice about why your supply 

may be low and how to increase it. 

10 Self Care for Moms: Why Taking 

Care of Yourself is as Important as 

Taking Care of Your Baby! 

8 ways to improve your self care and well 

being in motherhood. 

27 Local Resources: Nesting 

The very best businesses Calgary has 

to offer in preparing you for living with your 

new bundle. 

28 Local Resources: Baby 


to offer you throughout infancy and the first 

couple of years with baby. 

30 Local Resources: Photographers 


to offer you throughout infancy and the 

first few years with baby. 

14 Pilates, Physiotherapy & Pregnancy 

All of your FAQ’s answered about Pilates and 

physiotherapy during pregnancy. 

18 Five Tips for Fitting in Exercise 

as a Mom 

How to get back into your exercise regimen 

when you enter into motherhood. 

22 Types Of Ultrasounds 

Here is a chronological overview of the types of 

ultrasounds you can expect during your 

pregnancy. 

26 Local Resources: Bump 


to offer you throughout your pregnancy. 

4 • www.modernmama.com | CALGARY | A RESOURCE GUIDE | 2023/2024 Edition

Mama’s Choice 

Awards Winners 

We heard from you, loud and clear, the best of the best for new moms in 

Calgary! All of you had something to say, and here they are … 

the winners of the first annual Mama’s Choice Awards: 

Best Baby Store? 

Babies R US 

Best Kids Furniture Store? 

Ikea 

Best Baby Clothing Store? 

Once Upon a Child 

Best Childcare Facility? 

Creative Kids Academy 

Best Kid-Friendly Restaurant? 

Boston Pizza 

Best Prenatal Class? 

Ashley Herrena Yoga 

Best Postnatal Class? 

Northern Star Breastfeeding 

Best Mommy & Me Class? 

Mommy Connections 

Best Kid-Friendly Café? 

Joyful Java Café 

Best Maternity Clothing Store? 

Baby & Me 

Best Doula? 

Growing Love 

Best Local Service For Moms? 

Mama Massage 

Best Maternity Photographer? 

Prairie Photography 

Best Newborn Photographer? 

Tamara J Photography 

What Business Would You 

Like To Tell Your New-Mom Friends 

About? 

Lil Hoots 

Best Birthday Party Venue? 

Treehouse Indoor Playground & Cafe 


Guide to 

LOW MILK SUPPLY 

BY SHEENA TABBERT, RN IBCLC 

Why are we so obsessed with 

milk supply? 

When it comes to milk supply, our society often has 

a “more is better” mentality. The truth is, a freezer 

stash of milk is not a requirement. It can be difficult 

to determine if you have a low supply, especially 

when hormones and anxieties are running high, 

sleep is running low, and you’re recovering both 

physically and mentally from your baby’s birth. 

If you are worried about your milk supply, it is 

important to reach out for help as soon as possible. 

An International Board-Certified Lactation 

Consultant (IBCLC) can help you determine the 

cause of low supply and provide strategies to help 

you meet your feeding goals. 

Causes of Low Milk Supply 

Many factors can contribute to low milk supply. It 

can take some detective work to determine causes. 

Hormonal or anatomical barriers such as breast 

surgery, diabetes, or thyroid issues may be 

responsible. If such factors are deemed to be the 

cause, milk supply can often be increased through 

various interventions, support, and sometimes, 

medications. 

More commonly, infrequent and ineffective milk 

removal is responsible for low supply. When your 

breasts are drained of milk, your brain gets a signal 

that it needs to fill them up again. When more milk 

remains in your breasts after feeds, the signal to 

keep producing gets weaker. This can lead to 

lower production over time. 

Anything that prevents your baby from removing a 

maximum amount of milk will contribute to low supply. 

Oral restrictions (aka “tongue-tie”) and prematurity 

are some examples. Even misinformation or lack of 

support can cause supply issues: strict feeding 

schedules, early sleep training, and persisting through 

painful latching are common culprits. 

Mental health plays a crucial role in lactation. 

Anxiety, pain, and fear can all interrupt the 

important hormonal cascades that are necessary 

for milk removal. When milk removal is impacted 

by these factors, less milk will be produced, 

causing more stress. 

How do you know if you have low 

supply? 

Every breast has a different milk storage capacity, 

and every baby has a different stomach capacity. 

Some people may need to feed 12-15 times per 

day to keep their baby satisfied and maintain 

production while others only need to feed 8 times 

per day. We must work with your body and your 

baby for an individualized feeding plan. 

• Signs of good milk production and intake 

include: 

• Breastfeeds are comfortable with no pain or 

nipple damage 

• Your baby actively feeds (sucks and 

swallows) when latched (the length of every 

feed will be different- sometimes they want a 

snack, and other times they want a full meal!) 

• Your baby wakes for feeds and seems 

content and satisfied after each feed 

• Your baby is gaining weight appropriately 


• An adequate amount of wet and soiled 

diapers 

Signs that your baby isn’t taking in enough milk: 

• Feeds are consistently very long or very short 

in duration (for example, always under 10min 

or over 45min) 

• Your baby remains very fussy after most feeds 

• Your baby is not waking for feeds, and is very 

tired and sleepy at the breast 

• Few wet or soiled diapers, urine is darker 

in color 

• Slow weight gain, or weight loss 

Pump up the Volume 

If you have a low milk supply, the help of a trusted 

support person, IBCLC, midwife, postpartum doula, 

or pediatrician may help determine the cause and 

help you work through strategies to meet your goals. 

If you already have an adequate supply, 

incorporating additional measures to further increase 

it can cause complications. Painful engorgement, 

plugged ducts, and mastitis are just a few issues that 

can arise from boosting supply too much. 

Keeping the above warning in mind, here are some 

strategies to help maximize milk removal during 

feeds: 

• Make sure your baby is doing their part to 

remove milk! A comfortable latch and position 

are the best places to start. Do not persist 

through a painful feed. Your comfort is the most 

important factor! 

• Spend as much skin-to-skin time with your 

baby as possible! This can actually can help 

boost the hormones necessary for milk 

removal! 

• Incorporate movement into your baby’s day! It 

is so important for their overall development, 

and can actually improve overall feeding 

behaviors! Baby-wearing, tummy-time, and 

water therapy are some examples. 

• Get your baby assessed for oral restrictions 

(tongue-tie). This can greatly impact the overall 

latch and your baby’s ability to remove milk. 

• Offer both sides at every feed and allow your 

baby to nurse for as long as they want on 

each side. Switch sides when they stop sucking 

and swallowing, or fall asleep. 

• Perform breast compressions during feeds or 

pumping sessions to help with milk emptying. 

• Breastfeed frequently and on-demand. On 

average, you should be removing milk 

(feeding or pumping) 10-12 times in 24h. 

Watch your baby’s earliest feeding cues for 

signs they are ready to eat (crying is a late sign 

of hunger). Some feeds will be 30min apart, 

while others will be 2 or more hours apart. 

• Do not skip night feeds. The hormone prolactin 

has a big influence on milk production and it 

peaks at night. Nighttime feeds or pumping 

sessions take full advantage of that hormone 

and gives your body the ultimate signal that 

you want it to keep making milk. 


• Switch nursing: offer each side twice during 

each feed. This can work well for a sleepy 

baby: the act of switching sides often wakes 

them up long enough to latch. It also gives 

each breast the milk-boosting impact of cluster 

feeding. 

• Incorporating a breast pump can be an 

important tool to help boost milk supply. As a 

rule, any time your baby gets a bottle of 

formula or pumped milk, do a pumping 

session. This will drain milk from your breasts 

and signal your body that it needs to keep 

producing. 

It is important to note: 

• There is very little scientific data to support the 

milk-boosting claims of herbal supplements, 

lactation cookies, and shakes.You could eat a 

bag of cookies a day, but without frequent 

and effective milk removal, they will not boost 

production. Always discuss herbal 

supplements with your doctor before starting. 

• Prioritize your mental health. Support from a 

friend or family member may be all that is 

needed to improve your confidence, give 

reassurance and provide encouragement. 

Other times, though, professional help, 

counselling, medications, and 

supplementary feeding methods become 

necessary to improve the well-being of both 

parent and baby. 

There are several ways in which you can work 

towards boosting your milk supply. Your baby’s 

ability to latch and remove milk is necessary for 

continued production! Several other factors can 

influence milk production and it can take some 

detective work to figure out the cause of low 

supply. The most important thing is to be patient 

with yourself, reach out for help, and protect your 

mental health. Your baby needs a healthy parent 

in both mind and body! 

References: 

Kent J, Prime D, and Garbin C. Principles for 

Maintaining or Increasing Breast Milk Production. 

Journal of Obstetric Gynaecological and 

Neonatal Nursing. 2012; 41(1): p. 114-121. 

Lawrence R and Lawrence R. Breastfeeding- 

A Guide for the Medical Profession. 8 th Ed. 

Philadelphia: Elsevier; 2016. 

Mohrbacher N. Breastfeeding Answers Made 

Simple. Amarillo, TX: Hale Publishing; 2010. 11 

Mohrbacher N and Kendall-Tackett K. 

Breastfeeding Made Simple. Seven Natural 

Laws for Nursing Mothers. 2 nd Ed. USA: New 

Harbinger Publications; 2010. 

Mortel M and Mehta S. Systematic Review of the 

Efficacy of Herbal Galactogues. Journal of 

Human Lactation. 2013; 29(2): p. 154-162. 

The Academy of Breastfeeding Medicine 

Protocol Committee. ABM Clinical Protocol #9: 

Use of Galactogogues in Initiating or Augmenting 

the Rate of Maternal Milk Secretion. 

BREASTFEEDING MEDICINE. 2011; 6(1): 

p. 41-49. 

Wambach K and Riordan J. Breastfeeding and 

Human Lactation. Enhanced 5th Ed. Boston: 

Jones and Bartlett; 2016. West D and Marasco L. 

Wilson-Clay B and Hoover K. The Breastfeeding 

Atlas. 5 th Ed. 

Interventions that Enhance Breastfeeding Initiation, 

Duration and Exclusivity. The American Journal of 

Maternal /Child Nursing. 2016; 41(5): 

p.299-307. 



Self Care for 

Moms: 

WHY TAKING CARE 

OF YOURSELF IS AS 

IMPORTANT AS TAKING 

CARE OF YOUR BABY! 

BY MISSY MORRISON CHARKO 

Motherhood has been an experience that has truly changed my life. As a mom of 2, it has taken tough 

lessons combined with beautiful moments, to get where I am today, and I am still growing! There are a 

few things that I wish that I had taken advantage of or made more of an effort to do when my little ones 

were babies, because that I believe they might have made my experience a little easier and more 

enjoyable. That is why I want to share those with you today and talk about why taking care of yourself is 

as important as taking care of your baby! 

“Self Care”. This term gets used a lot these days, but that does not take away from its importance. 

I believe that self care looks different for every mom, and it is up to us to find what it is that we can do for 

ourselves that makes us a better parent. If we are not taking care of ourselves as a parent, we often find 

ourselves exhausted, overwhelmed, frustrated, and overstimulated. Does this resonate with you? This can 

take a toll on our mental and physical well -being, our relationship with our partner, our job, our 

friendships and family relationships, and our ability to show up each day as the parent we want to be for 

our child. Lack of self care can cause depression, anxiety, illness… the list goes on. But you may be 

reading this and thinking to yourself, “sure, but how in the world do I take care of myself with a baby at 

home?” Here are 8 ways … 


8 Ways to Improve Your Self Care and Well Being… 

8 Ways to Improve Your Self Care and Well Being… 

1. Use Resources in Your Area for 

Assistance, Support and Education: 

Look for different resources in your area. This 

could be in the form of a Family Resource 

Center, Public Health Facility, Lactation 

Consultants, Postpartum Doulas, Sleep 

Coaches, Counselors and Therapists and more. 

So many of these offer Free Programs and 

Workshops, providing valuable and expert 

support and advice on topics that we regularly 

come across as Mom’s. (Many of them offer 

free childcare during the workshops or have 

toys and activities to keep your little one’s busy!) 

This is also a great way to connect with other 

Mom’s in your community that might be 

struggling with some of the same challenges that 

you are or are just looking for a new friend to 

have playdates with! 

2. Take Advantage of Mom Groups: 

In person or online, there are so many options 

to connect with other Moms! Look for groups 

such as Mother Goose, Strong Start, Baby Talks 

and Toddler Times. Check out what your local 

non-profit groups or community centers are 

hosting, possibly a Coffee Time or a Playdate in 

the Park. Online there are many Mom Groups 

that offer support and friendship, clothing and 

toy swaps, parenting tips and experience. Just 

be sure that you surround yourself with Moms 

who you feel comfortable with and feel like you 

can share your celebrations and struggles, in a 

judgement free zone. If you are feeling like it is 

not a great fit, there is always another group out 

there looking to welcome you. 


3. Drown Out the Noise: As you have 

probably already experienced, everyone from 

your best friend to your elderly neighbor is 

more that happy to hand out their share of 

advice. Some of it might be helpful, some of it 

will not be. I encourage you to thank them for 

their input, but also to listen to your own inner 

voice. Your own motherly instinct. What works 

for one person’s baby, may not work or be the 

same for yours and that is okay. 

4. Stop Comparing Your Baby to 

Everyone Else’s Baby: This is a tough one, 

believe me! You’ve got Susie down the street 

whose baby has slept through the night from 

night one, to Julie at Mother Goose whose 

child is already saying “words” at 6 months! 

It can be very discouraging and upsetting at 

times to hear what everyone else’s baby is up 

to! I encourage you to let it go. Your baby is 

special and unique. All babies will develop 

differently and that is the beauty of it. I know 

that I used to compare my first baby in the 

beginning, as she was colic. She was always 

the only baby at the playgroup in a carrier, 

screaming … and I had to stop comparing her, 

and that was tough. But I had to remember that 

I was doing my very best, and she was being 

her unique wonderful little self (although very 

loud!). Your baby will develop perfectly in his/ 

her own time and remembering that can take a 

huge load off your shoulders! 

5. Take “Me Time” Without Baby: 

This a SO important for your mental health. 

A break, time away, a time to restore. This could 

look like 5 minutes in the bathroom by yourself 

(it’s a start!) to a weekend away with your 

girlfriends or partner. There is no specific right 

answer when it comes to what “me time” should 

look like. It should be unique to you, and it 

should help you to walk back into the room, 

ready to go again as a mom. Find something 

that helps you to reset and something that you 

can commit to. Maybe it a walk alone with the 

dog or listening to a few of your favorite songs. 

Don’t be afraid to ask for help to make this “me 

time” happen! Hire a sitter, ask Grandma, or 

your partner! Remember most friends and family 

are more than happy to help, you just have to 

be willing to ask! 

6. Get Adequate Sleep (You and Baby!): 

This is an extremely important one. It has 

become very normalized that Mom’s should just 

be exhausted all the time, and that is part of 

motherhood. While it is true that parenthood is 

exhausting, it is also completely normal to want, 

need and deserve sleep. It is a vital part of our 

health and well being, and a vital part of your 

baby’s development as well. It starts with 

making sure baby is getting the rest that they 

need! Make sure that you are following correct 

awake windows for your baby’s age, are 

following safe sleep guidelines, are making 

sure that their sleep environment is dark, cool, 

and comfortable and establishing and 

following a bedtime routine. If they are getting 

the daytime and nighttime sleep that they need, 

you are more likely to get the rest that you need 

as well. Make sure that you also have a 

bedtime routine, a comfortable sleeping 

environment and turn off those screens before 

bedtime! The benefits of sleep for both you and 

baby are incredible, so make sure to make this 

a priority. 

7. Get Outside: Take a walk, go to the park, 

play in the yard! Getting fresh air has many 

benefits for both you and baby! It can improve 

your mood and has numerous health benefits! 

Plus, if your baby is getting fresh air and 

physical activity (once they are moving around) 

it is wonderful for baby and even promotes 

sleep! Many people do not realize that the sun 

is a source of blue light that can help with 

melatonin production, leading to better sleep for 

you and baby! 

8. Give Yourself Some Grace: This is a key! 

Parenting is a magical and rewarding 

experience, but it is also the most difficult job 

out there. You are going to make mistakes, you 

are going to be tired, you are going to be 

overwhelmed. These feelings are all completely 


normal as a new parent. In those tough 

moments, give yourself some grace. Recognize 

that you are doing the very best that you can, 

and that you are the perfect parent for your 

perfect little human! 

Make this a priority… 

Being a mom is one of the toughest jobs in the 

world! When we are not at our best, physically 

and mentally, we can not show up everyday as the 

parent that we truly want to be. It takes prioritizing 

yourself, regularly seeking resources and support, 

getting adequate sleep and giving yourself grace 

in the tough moments to really be at our best. 

Whether it be taking a 5 minute break, a weekend 

away, or a playdate with other Moms, all of those 

can go a long way to improving your everyday 

mental health and wellbeing. Don’t be afraid to 

ask for help, there is absolutely no shame or 

selfishness in that, and you should take pride in the 

fact that you are striving to be the very best parent 

you can be. Take it from me, a fellow Mom, your 

little one(s) will feel the affects of your self care as 

well, allowing you to truly enjoy this very special 

time together to its fullest! 

Missy Morrison Charko is a Certified Child 

Sleep Consultant/Coach and a Mom of 2. The 

founder of Say Yes to The Rest Pediatric Sleep 

Consulting, she helps exhausted parents across 

Canada and The USA get their children 

higher-quality, more restful sleep through Private 

Coaching, Workshops and Seminars. Sign up for 

her Newsletter and Free Baby Sleep Guide and 

learn more about her Private Sleep Coaching by 

visiting www.sayyestotherest.com. 

Expecting a baby? 

Register for a FREE Online Seminar 

www.budgetingforbabies.com 

PROOF 

Topics of Discussion 

• Maternity & Parental Benefits 

• How much does a baby cost? 

• Living on a reduced income 

• Canadian Child Benefits 

• Retirement Savings Plan 

• Life Insurance Coverage 

• Birth Certificate & SIN 

• Health Benefit Plans 

• Personal Directives 

• Power of Attorney 

• RESP’s* 

• Wills 

Do you already have children? 

Condensed sessions are available. 

Space is limited! 

*Sold by prospectus only 

“ 

WOW! This seminar really helped us 

to get organized for our new baby. 

Thanks for the useful handouts. 

Teresa Chambers 

“ 


Pilates, Physiotherapy, 

& Pregnancy 

Have you been wondering if Pilates is a good 

exercise for you during pregnancy? What about 

after you have your baby (or babies?!). At 

Lakeview Movement Studio (part of Lakeview 

Physiotherapy & Acupuncture), we have a 

comprehensive team offering Pilates as a method 

of rehabilitation and recovery during pregnancy 

and beyond. 

What is Pilates and how can Pilates help 

those who are pregnant and those who 

have given birth? 

Pilates is a type of exercise that incorporates the 

body and mind. Pilates has essential principles 

that instructors and physiotherapists use to train 

breath, awareness, alignment, efficiency, 

balance, concentration, control, and flow. The 

centre of Pilates training is learning to control the 

core, which is often challenged in pregnancy 

and after birth as the body undergoes dramatic 

changes. Learning how to isolate and coordinate 

the deep trunk and pelvic floor muscles can help 

reduce pregnancy related pelvic girdle pain and 

improves post-partum pelvic floor strength. These 

exercises are ideal for pregnant and post-partum 

mums to learn mindfulness, relaxation, and how 

to connect to their changing or changed bodies. 

I want to keep active during my 

pregnancy. Is Pilates an effective way 

to do that? 

YES, YES and YES. Pilates is a wonderful 

addition to any exercise program. 

Pregnancy can also make it more difficult to 

maintain alignment and posture, which can 

cause pain and dysfunction. Learning how to 

adapt your posture and maintaining mobility and 

strength throughout your pregnancy can reduce 

the risk of pelvic pain as well as preserve your 

ability to do daily functional movements. 


One of the most important principles of Pilates is 

the breath. Besides keeping us alive, breathing 

calms our mind and nervous system, helps 

concentration and focus, improves circulation, 

restores energy, and assists our deep core for 

movement and control. As your pregnancy 

progresses, you may find you develop shortness 

of breath with less room to breathe. Breath 

training may help prevent this from happening as 

well as support you during labour and assist with 

recovery after delivery. 

Are there reasons when I should not try 

Pilates during my pregnancy? 

If you have co-existing health conditions, such as 

pre-eclampsia, or are a high-risk pregnancy, you 

will need to get medical clearance from your 

medical team before starting with a Pilates 

program. A good form to take to your 

pregnancy caregiver is the PARmed-X for 

pregnancy. You and your baby’s safety are our 

top priority. 

Here are a few tips to help you feel more 

comfortable during a Pilates session: 

1. We will modify many of the Pilates poses 

for you as you progress throughout your 

pregnancy. 

2. Stay hydrated! Bring a water bottle with 

you to prevent dehydration. 

3. Avoid any exercise that causes you to strain 

or hold your breath. This can result in 

increasing your blood pressure leading to 

hypertension. 

4. Prioritize healthy living, nutrition, exercise, 

and sleep. These factors affect your overall 

health. You will have more energy to 

exercise if you are eating a nutritious and 

balanced diet and are getting a good 

night’s sleep. Managing fatigue is 

important during pregnancy and 

post-natal. 

5. If you experience pain during or after 

exercise, make sure you alert your 

instructor or physiotherapist. You may have 

to modify or change an exercise. If the 

pain persists, plan to meet with your 

physiotherapist to assess and determine an 

appropriate treatment plan. 

I am 6 weeks post-partum and my 

doctor said I can go back to my regular 

activities. Can I start with a Pilates class 

now? 

It would be best to have an assessment with a 

pelvic floor physiotherapist around the 6-week 

post-partum mark prior to resuming activity. A 

pelvic floor physiotherapist will assess the 

function of the pelvic floor musculature, screen 

for any pelvic organ prolapse and check your 

core and external pelvic strength. With this 

information they can give you exercises specific 

to your body’s needs post- partum. They can 

also guide you through breathing techniques, 

and appropriate pelvic floor and core 

engagement to ensure that you get the most out 

of the Pilates class and perform all the exercises 

in a safe manner for the pelvic floor. 

What is the difference between a 

physiotherapist trained in Pilates 

(Physio Pilates) and a Pilates Instructor? 

A physiotherapist is a medical professional who 

is trained to help restore movement and function 

when someone is affected by illness, injury, or 

pain. A physiotherapist trained in Pilates has 


special training and experience in movement that 

can facilitate and guide you back to exercise 

and fitness. As a physiotherapist we can assess 

for dysfunction in alignment, breathing, and 

strength. We can also assess any injuries and 

therefore provide therapeutic exercises (and 

other interventions) to rehabilitate. Physio Pilates 

sessions and classes are billed under 

physiotherapy. 

Pilates instructors have training in posture, 

anatomy, and movement. They undergo 

coursework which involves learning exercises 

and modifications for specific populations (like 

pregnancy and post-partum!) on all the apparatus 

like the Reformer, Stability chair, and mat. 

I am new to Pilates. Do I need a referral 

to come to a Physio Pilates or Pilates 

Instructor session or class? 

You do not need a referral to come to a Physio 

Pilates or Pilates Instructor session! You will 

however need an individual session first to join a 

class. This is to screen for medical conditions, 

identify treatment goals, teach basic principles, 

and orient you to the equipment. You have the 

choice of attending for privates, duets, or trio 

classes. Physio Pilates sessions qualify for 

Lakeview Movement Studio Pilates team: 

Lecia, Megan, Leah, & Jenn 

reimbursement under most extended health care 

plans. At Lakeview Movement Studio, our Pilates 

instructor is also a duly qualified Kinesiologist, and 

those sessions may be claimed as under 

kinesiology. 

I already see another physiotherapist or 

other health care provider. Can I also 

come to a Physio Pilates session? When 

should I move on to seeing your Pilates 

Instructor? 

Individuals may be recommended to participate in 

Pilates as part of a collaboration with an 

orthopedic or pelvic physiotherapist, chiropractor, 

massage therapist, osteopath … we love working 

with other professionals! 

While anyone can attend the Pilates session of 

their choice, the typical progression of our Pilates 

program can look something like this: 

1:1 sessions with Physio Pilates Small group 

classes with either Physio or Instructor return 

to regular physical activity 

OR 

1:1 sessions with Instructor Progressing to 

small group with Instructor Continue with 

Pilates as a form of physical exercise 

Pilates small group classes can be a wonderful 

way to bridge an individual physiotherapy 

program with the bigger objective of return to 

pre-pregnancy physical pursuits. Once 

rehabilitation is moving towards more fitness 

related targets, there would be a transition to the 

Pilates instructor for individual sessions or classes. 

The overall goal is to return to sport or activity 

beyond Pilates and/or continue with Pilates as a 

form of movement and exercise! 

I would like to come for sessions and 

classes when I have childcare and can 

focus on ME! Does your schedule 

accommodate a variety of times during 

the week? 

We offer several daytime, evening and weekend 

individual sessions and classes. Check out our 

schedule at Lakeview Movement Studio Pilates 

Classes! 



Five Tips 

FOR FITTING IN 

EXERCISE AS A MOM 

Becoming a mom means your entire life and body undergo a lot of changes. Fitting in exercise during 

pregnancy, postpartum and beyond into motherhood will probably look different than any other phase of 

your life. Instead of feeling frustrated with the changes or giving up on your exercise routine all together, 

try these 5 tips to make exercising easier as a mom. 

1. You don’t need a full hour to get a good workout in. 

Finding time to exercise as a parent is not easy. Luckily, you don’t need a full hour (or even 30 minutes) to 

get a great workout in. At Core Love, we work with busy moms and parents so every workout we create 

can be adjusted to take between 5-45 minutes. Sometimes our members even break the workout up and 

complete it in 10 minute chunks throughout the day. Adjusting your expectations about how long workouts 

need to be is often the biggest game changer when it comes to fitting in workouts as a mom. 

Want some short core workouts designed specifically for a mother’s body? 

Grab them free at www.corelove.ca/resources. 


2. Keep your gear near. 

You don’t need much to get a great workout at 

home. A few bands and weights or heavy 

household items can do the trick. Having a 

dedicated workout space in your home might 

work well but for many busy moms, keeping their 

exercise gear close makes it easier to get a 

workout done. Consider keeping some bands 

and weights in your kitchen or living room. Some 

squats while you wait for food to cook or glute 

bridges while you play on the floor with your baby 

are easy ways to get more movement in without 

taking much time. 

3. Skip the workout clothes. 

Changing into workout clothes and shoes takes 

valuable minutes that you might not have as a 

mom. The truth is, you don’t need special workout 

clothes or even shoes to workout! Working out in 

bare feet can actually be great for your body 

(and your pelvic floor!). Skip the extra step and 

just start moving in whatever you are wearing. 

4. Fuel your exercise. 

If you haven’t eaten enough food, you won’t have 

the energy to exercise. In those early months and 

years of motherhood, many moms get through the 

day on caffeine and maybe some kids leftovers. 

No wonder we don’t feel motivated to burn 

energy with exercise! Do your best to eat full 

meals with a mix of protein, carbs, fiber and some 

fat so that you actually have the energy to move 

your body. 

5) Have a BAM (Bare A** Minimum) 

At Core Love, we know you are busy and giving 

so much of yourself to care for your family. But we 

want to remind you that YOU and your care are 

important too. Everyone deserves a BAM (Bare 

A** minimum) level of self care. Whether that is 5 

minutes a day or 2 workouts a week, think about 

what your BAM is for this season of life, and then 

do your best to make sure you get it. 


6. **Bonus tip: 

Have a plan or a program to follow. Having a 

pre-planned program to follow means you aren’t 

wasting time on YouTube or Social Media 

searching for free workouts when you could 

actually be getting your exercise in! Pregnancy, 

birth and postpartum bring a lot of changes to 

your core, pelvic floor and hormonal system. 

Other changes like diastasis recti, prolapse, 

leaking and pelvic pain might mean that the 

workouts you did pre-pregnancy are not the best 

exercises for this new version of your body. 

Following a program designed specifically for 

mothers’ saves valuable brain space and gives 

you the confidence that the workout you are doing 

is safe and effective for your body as a mother. 

Lastly, be kind to yourself. Know that this phase of 

life is one of the most demanding and challenging 

that you will go through. The better care you can 

give yourself during this phase, the better you will 

feel. And you deserve to feel amazing. 

Kaye Burrows 

Core Love Fitness 

Photography by Jenn Pagnucco Photography 

ABOUT THE AUTHOR: 

Hi, I’m Kaye (she/her), an in-demand core and pelvic floor personal 

trainer, women’s fitness specialist and founder of Core Love Fitness in 

Edmonton, Alberta. 

After having my own 3 kids, I realized that the fitness industry was full of 

unrealistic expectations and standards for women and mothers. Parenting 

is a tough job, but it is a whole lot easier when your core feels strong and 

your pelvic floor works like it should (pee-sneezing is the worst!). 



TYPES OF 

ULTRASOUNDS IN 

PREGNANCY 

A GUIDE FROM A MATERNAL- 

FETAL MEDICINE SPECIALIST 

Prenatal ultrasounds are considered an essential part of obstetrical care these days. Although they 

provide a special window into the womb, allowing to see the baby before birth, they are also medical 

exams either leading to reassurance, and for a minority, to uncertainty and changes of plans. 

Here is a brief chronological overview of the several types of ultrasounds in pregnancy. 

Dating is traditionally based on a full term 40-week (wk.) pregnancy. 

Early viability and dating 

The first ultrasound can be done from 5 wk. but is ideally done between 7-10 wk. for best dating 

accuracy. The earlier this ultrasound is done, the higher the chance that an internal vaginal probe is used to 

be able to image the pregnancy, in addition to an abdominal approach (over the lower abdomen with a 

full bladder). This ultrasound can locate the pregnancy (inside the uterus versus ectopic), can assess 

viability, and number of embryos. Measuring the length of the embryo provides a solid dating of the 

pregnancy with an error range of 3-8 days, making it more accurate than using the last menstrual period 

date in some cases. 

The 11-13 wk. scan 

The 11-13 wk. scan can provide an accurate dating if there was no dating scan performed prior. It has 

also been called the “NT scan” in the past, as it was mostly used to look at the fetal Nuchal Translucency 

(NT); a thin fluid layer at the back of the neck of the fetus at this stage. The NT is used to screen for certain 

genetic conditions and cardiac malformations. Increasingly, with the advances in technology, the early 

look into the fetal development has allowed the review of early anatomy and the health of the pregnancy, 

beyond just the NT. This scan can detect some malformations, allowing families to decide earlier if they 

want to have additional testing and surveillance. This ultrasound can also be used to screen for the risk of 

developing pre-eclampsia* in the third trimester, but unfortunately this is not yet available everywhere. 

*Pre-eclampsia is a hypertensive illness developing in pregnancy that can have sudden onset and cause 

issues both for mom and baby. 


The 18-22 wk. detailed fetal anatomy or mid-trimester scan 

This has been the traditional ultrasound examination done in all pregnancies, and if you had only one 

ultrasound in your pregnancy, this is the one to get. It is not as accurate as first trimester ultrasound for 

dating, but it can still help finding discrepancies between expected dates and the size of the baby. This 

examination looks at the uterus, placenta, cervix, amniotic fluid and at the fetal anatomy (from head to toe) 

and can identify some congenital anomalies and soft markers. Soft markers are ultrasound findings that 

can increase the risk of the baby having trisomy 21 or 18 or other genetic conditions. Soft markers are 

common and are also seen in normal pregnancies. If soft markers are noted, you might discuss with your 

healthcare provider and decide if this information is meaningful to you, and if so, what other tests could be 

done to give you a more accurate answer about the genetic makeup of your baby. 


Fetal Sex 

The 18-22 wk. ultrasound is often the one looking at the appearance of the fetal genitalia, thereby 

disclosing fetal sex if parents want to know. Accuracy of fetal sex determination by ultrasound varies 

according to timing of the assessment, experience of the operator, and fetal position; in good 

circumstances, accuracy is close to but never 100%. Another way to know fetal sex is using a test called 

Non-Invasive Prenatal Screening (NIPS), which analyzes small fragments of fetal/placental DNA that are 

within maternal blood. NIPS is not covered by public health funding but may be done from the first 

trimester of pregnancy and has a high sensitivity for sex chromosomes and common trisomy detection. 

Some people will also have confirmation of genetic sex with amniocentesis or chorionic villus sampling 

(CVS), if they happen to have those tests for other medical reasons. 

Third trimester ultrasounds 

Between 22-42 wk., ultrasound can estimate the fetal weight by measuring the head, abdomen, and long 

bones of the baby. Estimated fetal weight (EFW) is interpreted with the help of fetal growth curves to be 

meaningful, as all babies grow a lot in the 3rd trimester and knowing there is an inherent error range of 

+/- 10% in the estimation itself. Fetal wellbeing is often assessed using the “Biophysical Profile Score” or 

BPP (Biophysical Profile). The BPP is a score of 8- 10 points that looks at amniotic fluid, fetal breathing 

movements, tone, body movements and sometimes heart rate. A BPP of 10/10, 8/8, or 8/10 with normal 

amniotic fluid volume is a normal score. This is a powerful predictor of normal fetal acid-base status and 

associated with a minimal risk of fetal death within a week. This assessment is occasionally repeated at 

intervals when close fetal surveillance is indicated. 

Third trimester ultrasound will determine fetal presentation, placental location and may assess placental 

function in high-risk pregnancies. Think of the placenta as the baby’s lunch box, feeding the baby 24/7: 

we certainly want that lunch box to keep working well throughout pregnancy! Additionally, ultrasound in 

the third trimester can help decide on the best location for delivery (home, rural, tertiary hospital), type of 

delivery (vaginal or cesarian section), timing of delivery (pros and cons of continuing the pregnancy or 

not), and in some instances, discover rare anomalies only visible with more advanced fetal development. 

Not everyone needs a third trimester ultrasound; it is always best to ask your healthcare provider. 


What about the 3D/4D ultrasound? 

3D and 4D technology is about volume acquisition and software reconstruction of that volume. It is slices 

of 2D combined, creating an illusion of 3D volume. 3D/4D has the advantage of making it easier to 

visualize for parents, increasing bonding and the understanding of the baby’s appearance. 4D is 3D 

viewed in real time. Prenatal 3D images can be used for diagnostic purposes, especially for facial 

anomalies and clefts, skeletal and central nervous system anomalies. The quality and the usefulness of a 

3D image is variable and should be reserved for medical indications. There is consensus from national 

and international medical organizations and regulation bodies that prenatal ultrasonography should not 

be performed for nonmedical reasons, such as solely for parents to have a keepsake picture/video of the 

fetus, solely to learn the sex of the fetus, or for commercial demonstration purposes such as trade shows. 

The nonmedical use of ultrasound may lead to false reassurance, as anomalies may not be detected. 

Nonmedical providers are not prepared to discuss and provide follow-up of worrisome findings either. 

Again, consider discussing it with your healthcare provider. 

Conclusion 

Ultrasounds have been around for over 45 years; safely providing a unique insight into the baby’s first 

environment. Technology is evolving rapidly: the use, access and accuracy of prenatal ultrasound is bound 

to evolve and change with the emergence of artificial intelligence and connectivity. Prenatal ultrasounds 

will probably never be able to predict all health outcomes, keeping in mind that developing humans are 

resilient and can surprise us. Being aware of the scope and the limitation of prenatal ultrasound allows you 

to make the most supportive decisions for yourself and your family, and that is the most important 

take-home message. 


CALGARY | resources 

Bump – Maternity Fashion 

Baby & Me Maternity 

403-283-3070 

Clotheshorse Ladies Consignment 

403-247-9434 

Dragonfly Maternity 

587-316-0822 

Ella Bella Maternity Boutique 

403-271-0050 

Fresh Kids 

info@freshkids.ca 

Knocked Consignment 

403-973-7338 

Bump – 3D Ultrasound 

Canada Diagnostic Centres 

403-212-5855 

First Peek 

587-917-3359 

UC Baby 

403-258-1007 

Bump – Pre-Natal Fitness 

2 The Core Training Inc 

403-617-3362 

Babies Breath Prenatal Yoga 

403-461-2347 

Calgary Birth Essentials 

403-803-7467 

Lakeview Physiotherapy 

& Movement Studio 

reception@lakeviewphysio.ca 

Lakeviewphysio.ca 

The Yoga Studio 

403-239-3344 

Yoga In Bowness 

403-288-2909 

Bump – Doula 

Adora Birth & Wellness 

403-971-8499 

Birth Wyse 

birthwyse@gmail.com 

Butterfly Baby Doula Services 

403-613-3562 


403-982-5580 

Calgary Doula Association 

403-281-9485 

Chavah Birth Services 

587-225-9595 

Doula Essentials 

403-831-3138 

Five Elements Birth Services 

825-449-2429 

Maternal Instincts 

403-801-4004 

Stacey Tweedle Doula Care 

403-819-5581 

The Baby Hive 

thebabyhivedoula@gmail.com 

Bump – Midwives 

Alberta Association of Midwives 

833-502-2176 

Aurora Midwifery 

403-203-5105 

Briar Hill Midwives 

403-474-8260 

Cochrane Community Midwives 

403-932-3176 

Honeycomb Midwives 

403-286-9945 



Bump – Wellness 

Blessings Way 

403-945-2422 

Britannia Acupuncture Clinic 

403-208-6488 


403-982-5580 

Calgary Maternity Massage 

403-251-3671 

Centre Massage 

403-210-3203 

Dr for Moms 

403-247-9301 

East Village Dental 

403-263-9014 

Fertile Calgary 

403-984-3970 

First Step Nutrition 

www.firststepnutrition.com 

jen@firststepnutrition.com 

Inhale Exhale Massage Therapy 

403-988-8425 

https://inhalexhale.life/ 

JA Surrogacy 

1-877-640-5685 





Life N Balance Wellness 

403-686-7676 

Marda Loop Naturopath and Wellness Clinic 

403-910-1133 

Massage Heights 

403-276-7529 

New Health Journey 

403-984-3538 

Ohana Counseling & Therapy 

(403) 978-2645 

Post Natal Helpers 

info@postnatalhelpers.ca 

Preventous Collaborative Health 

403-229-0129 

Seton Health Clinic 

587-393-3866 

South Health Maternity & Wellness 

403-271-3381 

The Wellness Studio 

403-228-5433 

Trinity Wellness Centre 

403-238-8378 

Nesting – 

Baby Gear & Layette 

A Chew For U 

achewforu@gmail.com 

https://www.instagram.com/ 

achewforu/ 

Babies R Us 

403-974-8687 

Ella Bella Maternity Boutique 

403-870-0695 

Enfance Designer Kids Clothing 

403-455-8226 

Epic Kids Play Solutions 

403-617-3362 

Freshkids 

info@freshkids.ca 

Growing Co Kid’s Eco Boutique 

587-894-3661 

Once Upon A Child 

403-543-1068 



Portage and Main 

hello@shopportageandmain.com 

State Baby 

403-852-9596 

West Coast Kids 

403-258-2332 

Baby – Community 

Support 

Arbour Birth Centre 

arbourinfo@shaw.ca 

Alberta Blue Cross 

800-661-6995 

Bowwest Community Resource Centre 

403-216-5348 


403-982-5580 

La Leche League 

403-242-0277 

Made by Momma 

madebymomma.org 

Northern Star Mother’s Milk Bank 

403-475-6455 

Ohana Counseling & Hypnobirthing 

403-978-2645 

Pregnancy Loss Healing 

support@pregnancylosshealing.com 

ROKband Pediatric Head Shape Clinic 

1-844-944-3237 

The Alex Community Health Centre 

403-266-2622 

The Wellness Studio 

403-228-5433 

UROSPOT 

403-776-2572 

Baby – Sleep Consultant 

Blissful Nights 

403-612-3980 

Cheeky Sleeper 

403-970-6788 

Cheerful Mornings 

587-888-0272 

Mountain of Sleep 

ashley@mountainsofsleep.com 

New Mummy Company 

1-844-237-4686 

Symone Sleep Rescue 

403-390-1742 

Wonderland Sleep 

403-862-7063 

Baby – Mommy & Me Classes 

Barre Baby Studio 

403-474-5620 

Brilliant Beginnings 

403-283-5437 

Lady Bug Baby Music 

403-479-7952 


katherine@mommyconnections.ca 

My Gym 

587-353-0813 

Rhyme and Reason 

586-894-4800 

The Yoga Studio 

403-239-3344 

Yoga Santosha 

403-244-9642 

YYC Village 

403-617-3362 



Baby – Moms Groups 

Modern Mama Calgary 

modernmama.com/calgary/ 


403-982-5580 

Macaroni Kids Chestermere 

403-862-1120 


katherine@mommyconnections.ca 

Parents Village 

parentsvillageyyc@gmail.com 

Baby – Childcare 

Active Start Childcare Centre 

403-275-1157 

Brentwood Childcare Centre 

587-349-2883 

Brightpath 

403-726-3156 

Calgary Childcare 

calgarychildcare.org 

Clever Daycare 

403-474-4157 

Discovery Childcare 

403-261-2811 

Kids & Company 

kidsandcompany.com 

Kids U 

1-855-80-KidsU 

Panda Child Development Centre 

403-543-7356 

Thornhill Childcare 

403-274-2335 

Baby – Post-Natal Fitness 

2 the Core 

403-617-3362 





Maria Schuba Fitness 

403-481-0090 

Yoga In Bowness 

403-288-2909 

General Resources 

Alberta Blue Cross 

800-661-6995 

Birth & Babies 

403-955-1450 

Birth Worx 

403-669-9764 

Booby Food 

hello@boobyfood.com 

Budgeting For Babies 

budgetingforbabies@shaw.ca 

Calgary Baby + Tot Show 

403-249-1270 


403-982-5580 

First Step Nutrition 

403-608-3240 

New Mummy Club 

1-844-237-4686 

Pregnancy & Infant Loss Support Centre 

1-825-205-7918 

Rocky View Maternity & Family Practice 

403-640-0600 

Soiled Diapers 

mark@soileddiapers.ca 

Welcome Baby Co 

403-619-4302 



Photographers 

Bebe Newborn Photography 

587-707-7598 

Brianna Payne 

403-835-4770 

Dulce Baby Photography 

403-619-9701 

Elle R Photography 

lisa@ellerphotography.com 

Honey Heart Photography 

ashley@honeyheartphotography.ca 

honeyheartphotography.ca 

Marsha Pizarro Photography 

403-466-4321

Calgary Baby Guide 2023-2024

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