Tag: training

Escalating Density Training

I found out about Escalating Density Training (EDT) from my online fitness program Zuzkalight.com. I absolutely love Zuzka’s workout plans. What’s nice is that she is constantly raising the bar and incorporating flexibility, strength, mobility into her workouts. In addition to Zuzka, I PowerZone train on the Peloton. Here’s a nifty worksheet from Peloton.

The founder of EDT, Charles Staley, created the concept of EDT. Here’s what I found out about EDT + Kettlebells that I’m excited to try!

Pages: Page 1, Page 2, Page 3

Sleep Schedules for 13.5 month old

Since January 2019, Arden has been waking up 1-2x/night for milk.  She turned 12 months old in February 2019.  We’re not sure why she started doing this as she used to sleep through the night.  So, I’m gathering some info and seeing what we can do to improve her nighttime sleep.

Screenshot_20190405-093303
From Getting Your Baby to Sleep the Baby Sleep Trainer Way by Natalie Wiles

From Natalie Wiles book, Getting Your Baby to Sleep the Baby Sleep Trainer Way:

  • 7-14 mo old babies need only 2 naps/day (around 9a, 1:30p)
  • Most babies should not need a night feed unless per pediatrician

Sample schedule for 2 nap day:

6:30-7a — wake, milk feed

8a — breakfast solids

9a — nap –> wake, milk feed

12p — milk feed or lunch solids

1:30p — nap –> wake, milk feed

5p — dinner solids

6:30 — final milk feed, bedtime prep

7p — bedtime

  • > 14mo –> 1 nap/day (around 11:30a-1p and lasting 1.5-3hours
  • Know when to switch from 2 naps to 1 nap/day:
  1. Your child is >14mo and has consistently fought one of their two naps each day for 2 weeks straight or longer.
  2. Your child naps easily 2x/day, but struggles to fall asleep before 9p or 10p each night, or beings to wake up in the middle of the night.
  • If toddler doesn’t fall asleep, offer them up to 2 more attempts.
    • For example, 11a-12p: nap attempt 1.
    • 12:30-1:30p: nap attempt 2
    • 2-3p: nap attempt 3
    • Early bedtime if no successful naps
  • Toddlers who only nap 1/day should be allowed to sleep up to 3 hrs, but naptime should end no later than 3:30p
  • Do not go back and forth between 1 and 2 naps if toddler is ready for 1 nap/day.

Other Resources:

Sleep Schedules for Babies

I’m learning so much along this parenting journey! Right now, I’m just trying to read as much as I can in preparation for the next step. Arden is 5 weeks old and we’re managing to keep the sanity around here. Improving our sleep would be a huge bonus for us — so maybe sleep schedules are the place to start.

easy-schedules-cheat-sheet
From Diary of a Fit Mommy

Here’s what we’ll go with when Arden reaches 4 months:

4 Month Old = June 20 (start from due date not birthdate)
  • 6:30-7:00a = wake, feeding
  • 8:30a = NAPWake, feed
  • 11:30a = NAPWake, feed
  • 3:00p = NAP — not past 4pWake, feed
  • 6:30p = final feed; bedtime prep
  • 7:00p = bedtime
  • (9:30-11:30p = dream feed/pump = optional)
  • 1:00a (or after, but before 4a) = night feed

All

naps < 2 hours
  • Establish feeding relationship (lactation consultant, breast, bottle)
    • Swaddling, pacifier, white noise
    • From 7a-9p: NOT sleep longer than 2 hours at a time. When wake from nap —> 30-50 min awake time (including feed) —> NAP
  • When wake from nap —> feed (even if previous feed was <2 hours prior)
      • If not ready to feed —> wait 15-30min and try again.
    • 30 min before bedtime —> feed baby in well LIT room (keep baby as awake as possible during feed) —> swaddle.
      • **Unless absolutely necessary —> avoid changing diaper or unsaddling until morning. If must —> use <15 watt bulb or red light.
  • ** Between 4:00a and 6:30a —> NOT enter baby room unless an emergency. **
Make sure bedtime occurs about 12 hours after morning wake up.
Pump before bed (around 9:00-11:00p).
** Nap Train at the same time as Sleep Train. **
Ask daycare to use white noise and darkness.
Caretakers NEVER revert to helping child fall asleep.
** At least 90 – 105 minute gap from end of nap to start of next one. **
NAP = actual time went to sleep (not put in crib).
4-7 month old = nap 3x/day
  • 7-14 month old = nap 2x/day (9:00a, 1:30p)
  • If eating solids —> breakfast about 1 hour after morning waking. Lunch around 12:00p. Dinner about 2 hours after waking from 2nd nap (around 2 hours before bedtime).
Update: April 20, 2018
Arden is almost 2.5 months old! We’ve been extremely lucky that she has declared herself for naps and bedtime that’s pretty similar to this 4 month schedule. She sleeps about a 7 hour stretch and gets up around 2-3 am for a quick feed. She goes back down in her bassinet for another 2-3 hours and wakes around 6a. We also put her bassinet in her own room after running that by her pediatrician.