MacKenzie Kozlowski (Miller)@mackenzieyoga

email: info@mackenzieyoga.com — 📍Red Deer, AB. Sponsored by @aloyoga.

www.mackenzieyoga.com/

2,281 posts 239,451 followers 682 following

MacKenzie Kozlowski (Miller)

Today I’m #17weekspregnant! I’m showing quite a bit faster this time around and much higher. Not to mention the weeks are just flying by! How am I almost halfway there?? I’ve finally stopped having frequent debilitating headaches thanks to my acupuncturist, naturopath, and massage therapist - it truly does take a village. I am hungry again!! I love the part of pregnancy where you stop looking bloated and start looking pregnant. Bring on the baby kicks, flips and everything in between. The second trimester is the best. Who else in my feed is pregnant? How far along are you and how are you feeling? 😄

I’m trying to really soak up all my time with Adler while he still can receive all my focused attention. He’s turning into the most incredible little guy. It’s hard to believe I’ll love another little human as much as I love him but I know I will. After all, love isn’t divided it’s multiplied. ❤️❤️ Thanks @briewalker13 for patiently taking this photo for me.
Wearing @aloyoga.


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MacKenzie Kozlowski (Miller)

Today was one of those days that sort of got away from me. I meant to go to the gym in the early afternoon. That didn’t happen because Adler woke up from his nap and then proceeded to sleep on me for another hour, which I obviously LOVED. Then I was going to try to go before dinner but we had company coming over, so I didn’t have enough time. After dinner the last thing I wanted to do was go to the gym because I was full, tired, insert any excuse but I went thanks to a gentle nudge and reminder from @steelponyfarm that I always feel better if I go. He was right! I’m so happy I went. After my usual time on the stairmaster I did a few of the exercises recommended by my physiotherapists (who are pelvic floor specialists) at @ellephysiopelvichealth for pregnant mamas. They are simple but definitely help ease my low back pain during pregnancy. Give them a shot and let me know how they feel for you especially if you’re pregnant. The first movement I do is cat and cow and I show it with a lateral flexion component, which is my personal favorite. The second is bridge with a resistance band around my thighs. You can also do this with a ball or block between your thighs or with no prop at all too. Third I do a version of the clamshell. Take note that when I lower down to the ground I go from the side and get back up the same way. I avoid using my abs to lower me straight down since that puts a lot of pressure in my abdomen. As I’ve mentioned in previous posts I had diastasis recti with Adler and am trying to be proactive and conscious with how I move during this pregnancy. Lastly this adorable outfit is from the new @aloyoga Spring line that launched today. My top is lavender and my leggings are sapphire. How do they always come up with the best colors? Thanks to those of you who’ve followed me for years and have stuck around even though I rarely post fancy asanas anymore. Sometimes I feel a bit self conscious that I need to keep showing that stuff, but it’s just not my priority anymore. Lots of love. xoxo (video is sped up 2x)


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MacKenzie Kozlowski (Miller)

This pregnancy I’m taking a completely different approach to fitness. When I was pregnant with Adler I continued exactly what I was doing prior to pregnancy which was kettlebell conditioning classes 2-3x a week and yoga. I didn’t do moves where I felt an intense “stretching” sensation. This occurred most frequently if I attempted backbends. It also started happening when I’d hang from a bar or do pull-ups. Towards the middle/end of my pregnancy yoga didn’t feel good mostly because even the standing poses like warrior II felt dangerous with my body’s natural mobility and then add on the relaxin from pregnancy on top of that. Yikes!! Hip openers made my low back feel like misery. Essentially I felt like instead of the muscles engaging to provide joint support my ligaments were enduring the stress of the poses. This is the main reason I stopped most of my asana practice while pregnant. Postpartum with Adler yoga felt good again when I was slowly relearning my body. Strength training has remained constant for me postpartum. It helped me feel more integrated in my body. With Baby #2’s pregnancy the whole first trimester I felt incredibly ill. I’ve mentioned before I lived in sweat pants and let’s be honest still am, but that’s not the point. I was lucky to do something active once a week. Sometimes that was a yoga class other times I’d do a strength workout with a friend. Now that I’m starting to feel better I’m getting into my movement groove. With this pregnancy that means going to the gym every other day and doing 30-45 minutes of cardio. Nothing super intense but enough to get my heart pumping. I have a weakness for incline walks on the treadmill or walking on the stairmill, I know I’m a sucker for torture. In addition I’m doing really light strength work. With and after Adler I had diastasis recti so I am avoiding any extreme amounts of inter-abdominal pressure. I am still doing TVA work and soft tissue work, that is considered safe, around my abdomen. This time around I am seeing my physio (a pelvic floor specialist) prenatal and will see her again postnatal.
CONTINUED IN COMMENTS!


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MacKenzie Kozlowski (Miller)

Don’t mind the crappy quality of this photo or the fact our kitchen is a mess (we were in the middle of cooking dinner). I thought some of you fellow short people could relate to me that your asana skills come in handy around the house when you can’t reach something. I’m always planking, climbing and squatting on counters. I suppose a normal person would just get a stool. 🤷🏻‍♀️ In this picture I look so big but I actually can’t reach this dish without climbing on the counter. ⚪️ A few unrelated thoughts... it’s crazy to think back to when I used to post 2-3 times a day. Now I blink and four days have passed since my last post. Whoops! I’m consciously spending considerably less time on my phone and more time engaged with my life and the people around me. ⚪️ @aloyoga is launching their Spring 2019 line soon (which I’m wearing in this photo but not doing it justice at all). If you want early access go sign up for their newsletter. 👌🏼 Don’t miss your opportunity to watch Adler being the cutest kid ever on my stories. It’s basically the only reason I still Instagram. Yes, I’m that mom. Just wait until #2 arrives. 😂


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MacKenzie Kozlowski (Miller)

This picture was how a lot of my day was spent. With a sleeping baby 👶🏻(yes, I’m in denial he’s a toddler now) on my chest. Today Adler had a bit of a temperature and was super fussy. He slept most of the day either on Mike or I. I took the opportunity to soak up the snuggles and read my current book “Girl, Wash Your Face” by @msrachelhollis, which you can see on the right hand side of the photo. 📕 I’m just about finished it. Anyone in Red Deer want to swap me a different book for this one? If so, let me know. 😄 Fortunately by this evening Adler ate a full dinner, was his usual playful self and went to bed no problem. Fingers crossed that he’s better tomorrow. I reflected on how fortunate I feel that at 14 months old this was the first time Adler has acted sick. He’s had a few runny noses and coughs but nothing that has changed his spirits. Today was a little scary. Considering his entrance into the world we have quite the fighter on our hands. Always thriving. On a slightly different note I got to the gym again this morning. Go me! It felt awesome! I joined the local college gym for the next month. It feels quite nostalgic because my first job as a personal trainer (over 15 years ago) was when I was in University at my college. A bit full circle. Life is funny like that. We just took down our Christmas tree and I’m sad. 🎄Our house looks so open and not festive. When do you take down your tree if you put one up? I’m already ready for Christmas 2019! It’s hard to imagine that we’ll have two little ones next year. 😳 👨‍👩‍👧‍👦 Thanks for listening to my random rambles. How did you spend your Sunday? ❤️


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MacKenzie Kozlowski (Miller)

I’m late to join the Happy New Year party because I’ve been MIA soaking up so much sweet family time and as I’ve expressed previously this pregnancy has taken it out of me. I’m starting to feel like a broken record, but I’m feeling optimistic that’s changing. Today, as you’ll see on my stories, was the first day I haven’t felt like I’m barely just surviving and instead I feel like I’m thriving. Upon my 2018 reflections I have realized what a crazy year it was. I unintentionally became a stay at home mom. This was both way more challenging than I thought it’d be but simultaneously way more rewarding too. The bond I’ve built with Adler because of our time spent together is so strong. I’m so grateful for that blessing. I look forward to doing the same with baby #2! With Adler I started teaching yoga again 2 months postpartum and I’ve committed to giving myself at least six months off this time around. So many countries give mothers and fathers ample maternity/paternity leave and because I’m self employed I have the luxury of doing that too! This life has had so many unexpected twists and turns and I’m doing my best to roll with it. I can’t wait to continue sharing my successes and hardships with you guys. Thank you for being there as my cheerleaders, my shoulders to lean on and soundboards throughout the years. It means more than words can express to me. Sending love to all of you. What do you have planned for 2019? 💙 Is that blue Adler’s color or what? I can’t handle his cuteness!!!!! I’m wearing my favorite @aloyoga toque (or beanie for my American friends). What do you call the style of hat I’m wearing?


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MacKenzie Kozlowski (Miller)

Ending 2018 at home in my @aloyoga sweats with my two main squeezes @steelponyfarm and Adler. We were supposed to be out of town with friends but this cold/pregnancy has knocked me on my ass. I must admit that with these two loving on me and the baby there’s no place I rather be. PS: Mike and I have the top 2018 songs playing and I hardly know any of them. I suppose this is 34! 😹 How are you/did you ring in the New Year? Cheers to an epic 2019. 🥳Sending lots of love out worldwide. ❤️


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MacKenzie Kozlowski (Miller)

This is real pregnancy life. Colds, headaches and feeling overall pretty shitty but snuggles from this little man make it all better. I asked Mike to snap this photo because it was such a special and sweet moment that currently that outweighs my cares for posting flattering photos of myself. 🤷🏻‍♀️ I hope that on the days you feel lowest you have someone to hug, snuggle or love on. This pregnancy is going to feel really long if I’m sick the whole time. #14weekspregnant #realmotherhood #wheresmyeffinglow 😂


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MacKenzie Kozlowski (Miller)

As I look into 2019 it’s quite an unexpected year. In finding out that I’m pregnant we also learned that I am considered a high risk pregnancy because of Adler’s premature arrival. This also meant that our travel insurance won’t cover me outside of Canada. As a family we decided that it’d be best for me not to leave Canada until after the baby is born. I’m not going to lie that at first the thought of staying put for almost a whole year brought up a lot of fear for me. A few years ago my career depended on me traveling quite frequently. When Mike and I met I was on the road six months of the year. We’d often go five week stretches without seeing each other. I now value being home a lot more but still crave adventure and travel. Not to mention a deep sense of personal purpose. My career has always given me purpose and thrives best when I’m traveling at least a little bit. Because of my pregnancy I had to cancel several work commitments. In doing so I couldn’t help but think will I become irrelevant? Will companies/festivals/studios still be interested in hosting me? So far I’ve been met with only the warmest support. My fears have dissipated. Sitting with fear always works better than avoiding it. In the meantime I’m committing to exploring Canada! There’s so much beauty here not to mention that I got snowshoes for Christmas and can’t wait to take them to the mountain and break them in! Last problem I’ve yet to solve is my craving for Chipotle. I’m not going to lie it’s my not so guilty pleasure every time I visit the US. I would love a burrito bowl with all the guac right about now. Should I take a trip to Vancouver or Toronto to appease my craving? Yes, I am that ridiculous. If you’re still reading this caption and are a good friend of mine please please please come visit me!!!!!! ok, thanks! 😘 How is 2019 looking for you? 💗 Wearing @aloyoga.


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MacKenzie Kozlowski (Miller)

My heart is so full. These kids. 😍 Christmas with children is the best. I’m so grateful these cousins get to grow up so close. Our family does a Ukrainian dinner Christmas Eve and the classic Turkey dinner Christmas. What traditions does your family have? ❤️ Wishing everyone a Merry Christmas. 😘


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MacKenzie Kozlowski (Miller)

After my last post about cravings many of you think I’m having a girl this time around. When I was pregnant with Alder we didn’t find out his sex and our plan this pregnancy is to let it be a surprise too. I have to admit this time around I’m WAY more curious... 😳 Maybe I’ll cave and find out. 🤷🏻‍♀️ Either way we are elated for our newest bundle of joy to be headed our way June 29th 2019. It feels ironic saying a due date today because today should have been Adler’s first birthday. What a crazy few years our little family has had. Thanks for being with us on this journey. I’d love to take a poll - what do you think 💙 or 💗? Leave your guess in the comments. 📸: @yogabeyond.


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MacKenzie Kozlowski (Miller)

This pregnancy has been vastly different from my pregnancy with Adler (when this photo was taken). With Adler I hardly craved anything different from what I normally like to eat. The one thing I desired that was out of character for me was sour cream. I wanted it on everything. This pregnancy I can’t get enough fruit, specifically pears and pomegranates, which is super odd for me. Regularly I hardly eat any fruit. Maybe a little in the summer when berries are fresh and local but that’s really it. Both pregnancies early on I wanted lots of fermented foods. With Adler I felt glowy pregnant and so far this time around I can barely get out of my sweats and pull myself together. Here’s to hoping that with the second trimester comes feeling good and getting my ass off the couch. At this moment I can’t be bothered though and that’s ok. My mom is in town and bringing me food tomorrow. At what age is it unacceptable to accept meals from your parents? I’m asking for a friend. 😉Pregnancy (like parenthood) is the wildest journey the highest highs and lowest lows. Did you crave anything odd while pregnant? If you’ve had multiple pregnancies did your cravings change with each pregnancy? 💜 Wearing @aloyoga.


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