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SAME RELIGI\S 2LIEFS T Y & YR FAMILY H4 ,Y W NE$ 69CLUDE APPROPRIATE "QS 6ASK DUR+ ! 9T]VIEW PROCESS4 ,IF Y VALUE FAMILY & FAMILY REL,N%IPS1 !N Y NE$ 6F9D A H1L? C>E PROFES.NAL :O AL VALUES FAMILY LIFE4 ,HE MAY 2 M TOL]ANT ( YR FAMILY MEMB]S' /AY+ ) Y :ILE Y BIR? YR BABY4 --------------------------------------#BJA ,IF Y VALUE M"OY & SAV+ X1 Y NE$ 6F9D AN OB/ETRICAL PRACTICE T IS E6ICI5T & 9T]- E/$ 9 CO/ SAV+S1 & "PICIPATES 9 YR M$I- CAL 9SUR.E4 ,9T]VIEW ,YR ,H1L? ,C>E ,PROVID]S ,2F ,MAK+ AN ,APPO9T;T ,! NEXT /EP IS 6ASK YR 9SUR.E #DAH ,,PRENATAL ,,P>5T+ A#BJA C>RI] 6S5D Y A LI/ ( >EA H1L? C>E PROVID]S & HOSPITALS COV]$ 0YR 9SUR.E4 ,CALL ^! ES- TABLI%;TS & />T ASK+ "QS4 ,DON'T 2 EMB>- RASS$ OR HESITATE 6D ?4 ,2 ASS]TIVE & 3FI- D5T1 & AT ! SAME "T 2 SURE T Y "U/& :AT !Y >E SAY+4 ,ASK "QS UNTIL Y >E SURE Y "U/& _! ANSW]S4 ,? POSITIVE ASS]TIVE;S IS DI6]5T F SKEP- TICISM1 : C L1D 63FLICT & LACK ( TRU/4 ,Y DON'T WANT 6BE A PRO#M PATI5T2 ON ! O!R H&1 Y WANT 6ASK "QS T 5GAGE YR M$ICAL T1M & _! (FICE /AFF 9 A DIALOGUE 9 : Y BO? PROVIDE & RCV 9=M,N4 ,"H >E "S IMPORTANT ?+S 6EVALUATE3 ,H[ QKLY IS ! PH"O ANSW]$8 ,H[ HELP;L IS ! P]SON ANSW]+ X8 ,ASK ! (FICE MANAG] AB 9SUR.E COV]AGE1 ! NUMB] ( PHYSICIANS & NURSE-MIDWIVES 9 ! GR\P4 ,:AT >E _! CALL S*$ULES8 ,:AT HOSPITALS DOES ! PRACTICE COV]8 ,H[ _M "PN]S DOES ! PRACTICE H8 #DAI ,,PRENATAL ,,P>5T+ B#BJA ,D !Y 8CROSS COV]0 ) ANO!R PRACTICE8 7,TWO SEP>ATE PRACTICES %>E COV]+ ! HOSPITAL & D DELIV]IES = EA* O!R4 ,9 S* A SITU,N Y MAY H "S"O ATT5D+ YR DELIV]Y :OM Y H N"E SE547 ,:AT IS YR H1L? C>E PROVID]'S OP9ION ( ? BOOK8 ,IF ! P ON ! PH"O OR SPECIFIC H1L? PRO- FES.NALS >E UNCOM=TA# ANSW]+ ^! K9DS ( "QS1 Y "K T PRACTICE IS N = Y4 ,IF Y H PRO#MS "U/&+ :AT !Y >E TELL+ Y1 "! MAY 2 -MUNIC,N PRO#MS 9 ! FUTURE4 ,IF Y FEEL TIMID AB ? 9T]VIEW PROCESS1 BR+ AL;G A MEMB] ( --------------------------------------#BJB YR VALUES CL>IFIC,N GR\P1 :O C ACT Z A SPOKESP]SON & HELP Y EVALUATE ! SITU,N4 ,I AL 5C\RAGE Y 6VISIT ! HOSPITAL1 ! DE- LIV]Y ROOM1 ! PO/"PUM UNIT1 &! NURS]Y4 ,CALL ! HOSPITAL'S ADM9I/R,N (FICE = AN APPO9T;T )! CL9ICAL COORD9ATOR = OB/ETRICS &! NURS]Y4 ,!Y %D 2 WILL+ 6>RANGE A T\R = Y4 #DBJ ,,PRENATAL ,,P>5T+ A#BJB ,"H >E "S ?+S 6D & EVALUATE AT ! HOSPI- TAL4 ,TALK )! NURSES & O!R HOSPITAL P]SONNEL4 ,G 96! FAMILY L\NGE ON ! OB/ETRICAL UNIT & ASK "QS (! FAMILY MEMB]S "!4 ,LET !M "K Y'RE N AN 9VE/IGATIVE REPORT]1 OR "S- "O ) AN (FICIAL CAPAC;Y EVALUAT+ ! HOS- PITAL'S S]VICES--Y >E EXPECTANT P>5TS J DO+ "S HOME"W ON ": Y PLAN 6DELIV] YR BABY4 ,D ! H1L? C>E PROFES.NALS APPE> RELAX$ & N 9 A HURRY8 ,D Y "U/& _! ANSW]S8 ,IS ! (FICE OR HOSPITAL >EA CL1N LOOK+8 ,D ! P]SONNEL ACT FRU/RAT$1 OR >E !Y PR\D AB :AT !Y >E DO+8 ,D Y FEEL -=TA# ) !M8 ,9 ? EVALU,N PROCESS1 DON'T =GET ! P$IA- TRICIAN OR FAMILY PRACTI;N] :O W 2 C>+ =! BABY4 ,CALL 8 OR H] (FICE & G "? ! SAME PROCESS4 ,! EF=T Y PUT =? AT ? "T W PAY GRT DIVID5DS 9 P1CE ( M9D & E6ICI5T #DBA ,,PRENATAL ,,P>5T+ B#BJB USE ( "T 9 ! FUTURE4 ,H1L? C>E PROFES.NALS %D WELCOME ! FACT T Y >E 9T]E/$ 9 _! BACK- GR.D1 EXP]I;E1 & -PET;E4 ,REMEMB]1 _! N,N- AL REPUT,N IS N Z IMPORTANT 6YR H1L? C>E Z IS H[ WELL Y >E A# 6-MUNICATE ) !M4 ,GET ,BACKGR.D ,9=M,N ,AB ,YR ,PROVID] ,MO/ H1L? C>E PROVID]S >E PR\D ( _! AC- -PLI%;TS & DON'T M9D TALK+ AB !M4 ,"H >E "S ?+S Y WANT 6"K3 ,H !Y GRADUAT$ F A M$ICAL OR NURS+ S*OOL 9 ! ,UNIT$ ,/ATES OR ,CANADA8 ,^! >E ALL A3R$IT$ S*OOLS4 ,IF !Y >E A ,U4,S4 N,NAL 0BIR? & GRADUAT$ F A =EIGN S*OOL1 --------------------------------------#BJC Y MAY WOND] :Y !Y W5T (F%ORE = _! TRA9+1 :5 "! >E S _M GD S*OOLS ON \R 3T95T4 ,A =EIGN N,NAL :O GRADUAT$ F A =EIGN S*OOL DOES N C>RY ! SAME IMPLIC,NS4 ,=EIGN S*OOLS V>Y 9 QUAL;Y ( TRA9+ & =EIGN- TRA9$ M$ICAL /UD5TS H 6PASS ! SAME EXAMS 6PRACTICE 9 ! ,UNIT$ ,/ATES Z ,AM]ICAN- TRA9$ PHYSICIANS D1 B _! FAILURE #DBB ,,PRENATAL ,,P>5T+ A#BJC RATE IS GRT]4 ,:AT IS _! RESID5CY TRA9+8 ,A RESID5CY IS EXTRA TRA9+ 2Y ! F\R YE>S ( M$ICAL S*OOL1 & IS N REQUIR$ 9 ALL /ATES4 ,2 SURE T X IS 9 ! CL9ICAL FIELD ( OB/ET- RICS1 P$IATRICS1 OR FAMILY M$IC9E4 ,: HOSPITAL DID !Y TRA9 IN8 ,X IS A GD SIGN IF Y RECOGNIZE XS "N4 ,Y MAY WANT 6CALL ! HOSPITAL 6BE SURE T ! TRA9+ PRO- GRAM IS A3R$IT$ 0! SPECIALTY BO>D4 ,D !Y H FUR!R TRA9+ 9 A SUBSPECIALTY L MA- T]NAL FETAL M$IC9E 9 OB/ETRICS1 OR NEO- NATOLOGY 9 P$IATRICS8 ,? TRA9+ TAKES AN- O!R ?REE YE>S AF -PLET+ ! RESID5CY4 ,AG1 ASK ! "N (! 9/ITU;N1 =! SAME R1SONS Z /AT$ ABV4 ,>E !Y BO>D C]TIFI$8 ,BO>D C]TIFIC,N M1NS T ! H1L? C>E PROVID] HAS PASS$ AN EXAM T DEMON/RATES T HE OR %E HAS A K BASE RE- COGNIZ$ 0A N,NAL ORGANIZ,N Z 2+ IMPOR- TANT 6! PRACTICE ( T SPECIALTY4 ,X DOES N NECESS>ILY M1N T ! M$ICAL PROFES.NAL IS -PET5T1 OR1 M "PICUL>LY1 ! BE/ "O = Y4 #DBC ,,PRENATAL ,,P>5T+ B#BJC ,BO>D ELIGIBIL;Y IS DI6]5T F 2+ BO>D C]- TIFI$4 ,A BO>D-ELIGI# PHYSICIAN 9DICATES T ! PHYSICIAN HAS ONLY -PLET$ AN APPROV$ RESID5CY B HAS EI N YET TAK5 ! BO>D EXAM OR HAS FAIL$ X4 ,F9,Y1 IF Y WANT 6"K AB ! NUMB] ( LAW- SUITS AG/ ! PRACTICE Y >E EVALUAT+1 OR IF Y WANT 6"K IF ! /ATE M$ICAL BO>D HAS SANC- ;N$ ! H1L? C>E PROVID] = ANY R1SON1 Y C CALL YR /ATE M$ICAL BO>D = ? 9=M,N4 ,MY RECOMM5D,N "H IS 6L1VE EVALU,N ( ^! IMPOR- TANT MATT]S UP 6! M$ICAL /AFF (! HOSPITAL Y H SELECT$4 ,!Y "K M AB ^! PROCESSES & H[ 6EVALUATE !M CORRECTLY1 & "! IS V LL BIAS OR COV]-UP 9 MO/ HOSPITAL CR$5TIAL+ PROC- ESSES4 --------------------------------------#BJD ,IF Y >E N SATISFI$ )! M$ICAL T1M1 NURS- ES1 OR BIR?+ HOSPITALS T Y H 9VE/IGAT$1 !N WID5 YR SE>*4 ,A 3SUM] POLL 3DUCT$ 0! ,ROB]T ,WOOD ,JOHNSON ,F.D,N RANK$ (FICE LOC,N Z ! SECOND MO/ IMPORTANT CRIT]IA 9 ! 3SUM]'S SELEC;N (A M$ICAL PRACTICE1 #DBD ,,PRENATAL ,,P>5T+ A#BJD J 2H ! H1L? C>E PROVID]'S REPUT,N4 ,9 SPITE ( ? POPUL> CRIT]ION1 ,I ?9K X IS BETT] 6TRAVEL EXTRA 4T.E 6F9D ! "R BIR?+ T1M ?AN X IS 6PUT UP ) 4COM=T AT A LOCAL FACIL;Y4 ,I AM ASSUM+ T Y H DECID$ : TYPE ( H1L? C>E PROVID] 6USE = YR OB/ETRICAL C>E4 ,I AL ASSUME T Y >E GO+ 6DELIV] 9 A HOSPITAL OR A BIR?+ C5T]4 ,I SUPPORT ! USE ( NURSE- MIDWIVES4 ,!Y >E EXCELL5T ) PATI5TS & SEEM 6SP5D M "T AT ! B$SIDE ) _! LABOR+ PA- TI5TS4 ,IF Y *OOSE 6H A NURSE-MIDWIFE T1M1 ,I SU7E/ T Y EVALUATE ! NURSE-MIDWIFE T1M Y SELECT 9 ! SAME MANN] Z ! PHYSICIAN T1M1 B Y W NE$ 6G A /EP FUR!R4 ,ALL MIDWIVES PRACTIC+ 9 A HOSPITAL >E COV]$ 0A PHYSI- CIANS' GR\P DUR+ ! PREGNANCY1 & Y NE$ TO EVALUATE !M Z WELL4 ,ANO!R IMPORTANT "Q 6ASK IS3 ,IS "! ALW A BACKUP PHYSICIAN 9 ! DELIV]+ HOSPITAL1 OR >E !Y CALL$ F HOME8 ,IF CALL$ F \TSIDE (! HOSPITAL1 :AT IS ! USUAL RESPONSE "T8 ,I WD ASK AB ? IMPORTANT ISSUE :5 Y VISIT ! DELIV]Y UNIT4 ,! N,NAL /&>D IS T #DBE ,,PRENATAL ,,P>5T+ B#BJD AN EM]G5CY ;,C-SEC;N %D 2 P]=M$ )9 ?IRTY M9UTES (! DECI.N 6D X4 ,HOME ,DELIV]IES ,2+ A NEONATOLOGI/ :O C>ES = HI<-RISK NEWBORN 9FANTS1 ,I H TR1T$ 9FANTS DAMAG$ 0HOME BIR?S4 ,9 G5]AL ,I ?9K X IS BE/ =A * 6BIR? 9 A HOSPITAL OR BIR?+ C5T] ": UNEX- PECT$ EM]G5CIES C 2 H&L$ EXP$ITI\SLY4 ,I REC5TLY _H A NURSE-MIDWIFE :OM ,I DEEPLY RESPECT *ALL5GE MY ASS];N T ALL BIR?S %D O3UR 9 A M$ICAL FACIL;Y4 ,%E GAVE ME ?REE EXCELL5T >TICLES PUBLI%$ 9 WELL- A3EPT$ M$ICAL J\RNALS T -P>E ! SAFETY ( HOME BIR?S1 BIR?+ C5T] BIR?S1 & HOSPITAL BIR?S4 ,^! 7 L>GE /UDIES D"O 0GD RESE>*]S1 & ,I 0 IMPRESS$ ) _! /UDY DESIGN1 DATA1 & 3CLU.NS4 ,I PRES5T$ ^! PAP]S 6A DE"P;TAL J\RNAL CLUB ": ALL ! P$IA- --------------------------------------#BJE TRICIANS R1D & 4CUSS$ ! >TICLES 9 DETAIL4 ,L ME1 MY COLL1GUES 9 P$IATRICS 7 IMPRESS$ )! QUAL;Y ( ^! RESE>* >TICLES ON ? #DBF ,,PRENATAL ,,P>5T+ A#BJE 3TROV]SIAL ISSUE4 ,^! >TICLES &! J\RNAL CLUB *ANG$ MY OP9ION AB ! SAFETY ( HOME BIR?S1 S ,I ASK$ MY MIDWIFE COLL1GUE IF ,I CD ATT5D A HOME BIR?4 ,I H ATT5D$ ?\S&S ( BIR?S DUR+ MY ?IRTY- ?REE YE>S ( CL9ICAL EXP]I;E4 ,N ONCE DID ,I FEEL ! WAY ,I FELT AT MY F/ HOME BIR?4 ,DUR+ ! HOME BIR? ,I FELT ,I 0 9TRUD+ 96! FAMILY FABRIC ( AN IMPORTANT1 9TIMATE LIFE EV5T4 ,I 0 UNCOM=TA# & WANT$ 6L1VE S ? IN- TELLIG5T1 LOV+ C\PLE CD H "S PRIVACY4 ,!Y "W$ B1UTI;LLY TGR Z A T1M4 ,!Y C]TA9LY 7 M -=TA#1 9TIMATE1 & OP5 ?AN ! _M C\PLES ,I OBS]V$ BIR?+ 9 A HOSPITAL4 ,!Y _H M P[] OV] DECI.NS & 7 A# 6EX]CISE ALL _! DESIR$ OP;NS1 S* Z BA?+ OR WALK+ :ILE LABOR+4 ,H] HUSB& 0 BETT] A# 6-=T H] ) LOV+ 2HAVIORS S* Z PILL[S1 CU4LE POSI;NS1 BACK RUBS1 & REQUE/S = ICE *IPS4 ,! BIR? 0 A B1UTI;L1 P]SONAL FAMILY MILE/"O4 ,IF Y *OOSE A HOME BIR?1 2 SURE T Y >E DO+ X =! "R R1SONS4 ,! GUIDEL9ES 9 ! CL9I- CAL RESE>* >TICLES = SELECT+ A HOME BIR? 7 V /RICT4 ,! BIR?S 7 ALL ATT5D$ 0A #DBG ,,PRENATAL ,,P>5T+ B#BJE LIC5S$ NURSE-MIDWIFE4 ,EA* PATI5T 0 SCRE5$ E>LY 9 ! PREGNANCY 0AN OB/ETRICIAN :O "W$ )! NURSE-MIDWIFE & 0 FAMILI> )! CIRCUM/.ES >.D BIR?+ AT HOME4 ,IF "! 7 PRO#MS )! PREGNANCY OR LABOR1 ! WOM5 7 IMMLY TRANS- PORT$ 6A BIR? FACIL;Y4 ,S* RISK FACTORS Z PRET]M ONSET ( LABOR1 BREE* POSI;N1 HI< BLOOD PRESSURE1 POOR GR[? 9 ! UNBORN *1 ! PRES;E ( MECONIUM 7FETAL FECAL MAT]IAL7 9 ! AMNIOTIC FLUID1 PROL;G$ LABOR OR MEM- BRANE RUPTURE1 OR FETAL 4TRESS 7 ALL 9DI- C,NS =A HOSPITAL BIR?4 #DBH ,,PRENATAL ,,P>5T+ #BJF #AI ,CR1T+ ,FETAL ,LOVE ,BR1KS 0,PUTT+ ,X ,ALL ,TGR ,! QUAL;Y (A LIFE IS DET]M9$ 0XS ACTIVI- TIES4 --,>I/OTLE ,X'S "T 6TRA9 L A PROFES.NAL A?LETE4 ,Y >E PREGNANT1 MAYBE Y H A C>E]1 A HOME & FAMILY 6C>E =1 & _M O!R 9T]E/S4 ,Y >E 9 A "T CRUN*4 ,Y >E PREP>+ 6BIR? YR BABY4 ,YR PREGNANCY IS CALL+ Y 6EVALUATE YR VALUES1 3TROL YR M9D1 *ANGE 2HAVIORS1 & A3EPT NEW RESPONSIBILITIES4 ,X ALL W CULM9ATE )! IN- T5SE EMO;NAL & PHYSICAL EXP]I;E CALL$ LA- BOR4 ,6MEET ^! *ALL5GES Y NE$ 6BE AT YR BE/4 ,/>T N[ PREP>+ = YR ID1L P]=M.E Z _W- CLASS A?LETES D4 ,LET'S LOOK AT TWO SEEM+LY UNRELAT$ FIELDS ( SCI;E--PSY*OLOGY1 Z X P]TA9S TO A*IEVE;T 9 ! BUSI;S _W1 & SPORTS M$IC9E4 ,Y MAY 2 ?9K+ T Y >E N 9 ! BUSI;S #DBI ,,PRENATAL ,,P>5T+ A#BJF _W1 H N"E TRA9$ =A SPORTS EV5T1 & H NO IDEA H[ 6D ?4 ,X DOESN'T MATT]4 ,"! IS M* M 6A?LETIC TRA9+ ?AN PHYSICAL EX]CISE1 & ,I1 YR TRAILBLAZ]1 W %[ Y H[ ELITE A?LETES PREP>E _SU,Y1 PSY*OLOGIC,Y1 & PHYSIC,Y = _! SPORT+ EV5TS4 ,! PR9CIPLES >E ! SAME IF Y >E PREP>+ =A BUSI;S PRES5T,N1 AN A?LETIC EV5T1 OR = BIR?+ YR BABY4 ,"S "DS Y >E SM>T] & /R;G] ?AN USUAL4 ,EV5TS FL[1 --------------------------------------#BJG Y'RE ON A ROLL4 ,Y MAY ?9K ^! "DS J HAPP51 B Y W LE>N N[ H[ 6PREP>E = MAXIMAL P]=M.E "DS4 ,MO/ P :O M/ A*IEVE P1K PHYSICAL 9T5- S;Y & 3C5TR,N "K H[ 6PREP>E = MAXIMAL P]- =M.E4 ,C]TA9LY1 Y WANT 6BE AT YR P]SONAL BE/ :5 Y G 96LABOR4 ,?9K ( YR PREGNANCY Z A TRA9+ P]IOD T W L1D Y 6! GOAL ( A*IEV+ A P]SONAL P1K P]=M.E1 A "T :5 Y W 2 M5T,Y & PHYSIC,Y FIT 6BE YR BE/ 6MEET AN IMPORTANT *ALL5GE4 ,Z ) O!R SKILLS Y H LE>N$ 9 ? BOOK1 P1K P]=M.E IS A*IEV$ 0FOLL[+ AN AC;N PLAN4 ,/EPH5 ,COVEY & O!RS >E L1D+ AN #DCJ ,,PRENATAL ,,P>5T+ A#BJG E6ECTIVE BUSI;S REVOLU;N 9 ,AM]ICA4 ,! PR9CIPLES ( MANAGE;T DESCRIB$ 9 ,COVEY'S BOOK ..,! ,SEV5 ,HABITS ( ,HIE ?"\ 0_M 6BE RESPONSI# =! EM]G;E ( \R N,N'S ECONOMY F ! DOLDRUMS (! #AIHJ'S 96! DOM9ANT _W POSI;N X 5JOY$ DUR+ ! #AIIJ'S4 ,TWO ( 8 BASIC T5ETS >E T AN E>LY 9VE/;T 9 QUAL;Y PAYS GRT REW>DS1 & T "O C IMPROVE 8 OR H] E6ICI5CY 0DO+ :AT IS IM- PORTANT R ?AN :AT IS URG5T4 ,0KEEP+ YR M9D FOCUS$ ON :AT IS IMPORTANT & HAV+ A CLE> IDEA ( :AT Y >E /RIV+ 6A*IEVE1 Y 2COME A M E6ECTIVE MANAG] ( YR "T & 5]GY4 99#A ,2G9 0HAV+ ! 5D 9 M9D4 ,! M CLE>LY Y >E A# 6DEF9E :AT Y WANT 6A*IEVE1 ! M LIKELY Y >E 6BE SU3ESS;L DO+ X4 ,A PREGNANCY IS -POS$ ( #BHJ "DS1 PUNCTUAT$ 0#DJ SEV5-"D 9T]VALS4 ,Y C 2G9 TD 6BUILD A SU3ESS;L PREGNANCY 0-PLET+ A SMALL M1N+;L /EP EA* "D UNTIL1 AT ! 5D ( YR GE/,N P]IOD1 Y AC- -PLI% YR GOAL 0/R++ TGR ! SMALL /EPS Y TOOK "O AT A "T4 ,M AB ? 9 ! SEC;N ON GOAL SETT+ 9 ? *APT] ": ,I 4CUSS ! IMPORT.E (A PREGNANCY MIS.N /ATE;T4 #DCA ,,PRENATAL ,,P>5T+ B#BJG ,DEVELOP+ ,PAS.N = ,-MIT;T ,HAV+ A BABY IS A MO;T\S LIFE EV5T4 ,A GD BIR? IS ! PRECI\S GIFT T LA/S A LIFE"T4 ,YET PREGNANCY MAY 2 RISKY4 ,0N[ Y "K ! AC;N /EPS NE$$ 6HELP IMPROVE XS \TCOME4 ,ALL Y NE$ IS ! PAS.N 6DEVELOP A PLAN &! 4CIPL9E 6FOLL[ X4 ,9 *APT]S #AJ1 #AA1 & #AB Y LE>N$ ! IMPORT.E ( MANAG+ FE>1 DE- VELOP- --------------------------------------#BJH + SELF-E/EEM1 & LIV+ RESPONSIBLY4 ,N[1 YR DRIVE IS 6PU% "? ! T\< "PS ( YR PREGNANCY PLAN4 ,"! IS NO GRT] MOTIVATOR ?AN LOVE 6HELP U "W ON DI6ICULT GOALS4 ,DE> R1D]1 Y MAY 2 ?9K+ T Y "K Y W LOVE YR * B Y DON'T LOVE 2+ PREGNANT4 ,Y MAY ?9K X IS UNBECOM+ & 9CONV5I5T1 & Y DON'T "K H[ 6/>T MANAG+ ALL ! 2HAVIOR *ANGES T C IMPROVE XS \TCOME4 ,PREGNANCY BR+S FAMILIES CLOS]4 ,"! IS A L;G TRADI;N 9 SOCIETIES ( PROTECT+ & SUP- PORT+ PREGNANT WOM54 ,CALL ^U YR #DCB ,,PRENATAL ,,P>5T+ A#BJH LOV$ "OS4 ,ASK !M 6%>E _! LOVE ) Y--& EX- PECT X4 ,Y & YR UNBORN BABY DES]VE X4 ,RE- MEMB] ! ^WS ( ,ROB]T ,FRO/1 8,:AT IS D"O WELL IS D"O =! LOVE ( X1 OR X IS N RE,Y D"O AT ALL40 ,2G9 0PUTT+ :AT IS IMPORTANT 2F T : IS URG5T4 ,C5T] YR 5]GY & ?"\S 96! PRES5T & FOCUS ON 5JOY+ ! PROCESS ( *ANG+ YR UN- WANT$ 2HAVIORS4 ,ONCE Y />T1 YR TRU/ 9 ,GOD & YR ABIL;Y 6IMPROVE ?"\S & 2HAVIORS W 9T5SIFY4 ,REMEMB] ! P[] ( PRAY] &! IM- PORTANT 3CEPT (! UNIV]SE 2+ FRLY4 ,YR RE- SPONSIBILITIES >E 6=GIVE YRF1 =GET ! PA/1 & 6D YR BE/ "R N[4 ,Y W TRA9 6IMPROVE YR _SUAL;Y & SELF-E/EEM4 ,Y W LE>N ! IMPORT.E ( P]IODIC;Y1 ! RHY?M ( 9T5SE EF=T 9T]SP]S$ ) P]IODS ( RELAX,N4 ,9 FACT1 Y MAY S 5JOY 2+ YR BE/ T Y MAY USE YR NEWLY LE>N$ SKILLS & ACTIVITIES =! RE/ ( YR LIFE4 ,I "K !Y W S]VE Y WELL1 & "! IS NO BETT] "T 6LE>N !M ?AN DUR+ PREGNANCY4 ,/RIV+ = YR BE/ IS RISKY4 ,AF ALL1 Y MAY N MEET YR EXPECT,NS4 ,REMEMB] ! "W Y DID ON FAC+ FE> &! ^WS ( ,EM]SON1 8,D ! #DCC ,,PRENATAL ,,P>5T+ B#BJH ?+ Y FE>1 &! D1? ( FE> IS C]TA940 ,J A3EPT :AT"E N[ F"R5S Y & DON'T FRET AB ! \TCOME4 ,3C5TRATE ON ! PROCESS Y H SET 9 MO;N & ALL[ YR *ANGES 6EVOLVE4 ,Z Y ADV.E AL;G ! 2HAVIOR *ANGE 3T9UUM 4CUSS$ 9 *APT] #AD1 Y W />T 6LOVE ! PROCESS4 ,YR LOVE = YR UN- BORN * IS EASILY TRANS=M$ 96LOV+ ! PROCESS ( NURTUR+ YR PREGNANCY 6! :OLE"S 3CLU.N ( BIR?+ YR H1L?Y & HAPPY BABY4 ,ONCE ? HAP- P5S1 YR PAS.N 6PRESS =W>D W OV]COME ANY B>RI]S T BLOCK Y F A*IEV+ YR GOALS4 ,TRY MAK+ YR PREGNANCY PLAY;L4 ,LE>N TO LAU< AT FUNNY LL ?+S T HAPP51 L BUMP+ 9TO FURNITURE OR P1 YR FOOD --------------------------------------#BJI CRAV+S1 ! *ANGE 9 YR %APE1 OR J FEEL+ AWK- W>D4 ,REMEMB]1 YR BABY %>ES YR JOY & S5SE ( HUMOR4 ,DON'T DWELL ON YR LIMIT,NS4 ,D :AT Y C ) :AT Y H4 ,?9K AB :AT BR"\ Y JOY 9 ! PA/ & BR+ X 96! PREGNANCY PLAY FRAME4 ,IF Y FEEL T Y _C LAU< AT YR SITU,N OR T Y J DON'T H ! PAS.N 6D ! "W 6*ANGE 2HAVIORS1 LOOK AT ! BAL.E 2T "W & RE/ 9 YR LIFE & AT YR /RESS LEVEL4 ,REMEMB] T ^! >E #DCD ,,PRENATAL ,,P>5T+ A#BJI MANAGEA#4 ,YR GOAL IS N 6REDUCE /RESS OR D LESS "W1 B R LE>N H[ 6REJUV5ATE YRF AF "W & MANAGE YR REAC;N 6/RESS4 ,MANAG+ ,YR ,/RESS ,REAC;N ,H Y "E HE>D "S"O SAY1 8,I AM "U TOO M* /RESS4 ,I C'T H&LE ALL ? /RESS4 ,IF ,I CD J GET ! /RESS \ ( MY LIFE1 ,I WD 2 HAPPY08 ,WELL1 ! ONLY WAY 6ELIM9ATE ! /RESS 9 YR LIFE IS 6DIE4 ,LIFE IS /RESS;L6 ,Y C *ANGE YR JOB1 9H]IT A MILLION DOLL>S1 H P]FECT *N1 & YR LIFE W / 2 /RESS;L4 ,ONCE Y A3EPT /RESS Z "P ( LIFE1 !N Y C /OP TRY+ 6ELIMI- NATE X & />T LE>N+ 6MANAGE X4 ,/RESS HAS XS GD QUALITIES4 ,X HELPS U SOLVE PRO#MS & A*IEVE GOALS4 ,MO/ P J LIVE ) /RESS4 ,B DUR+ PREGNANCY1 J LIV+ ) X IS N GD 5\<4 ,Y M/ MANAGE X4 ,9 PRIMITIVE "TS1 :5 ! /RESS RESPONSE PROTECT$ \R ANCE/ORS F DANG]1 !Y REACT$ ) PHYSICAL EX]CISE4 ,!Y EI F"\ ! DANG] OR RAN AWAY F X4 ,\R BODIES / RESPOND 6/RESS 0*EMIC,Y PREP>+ = PHYSICAL ACTIV;Y4 #DCE ,,PRENATAL ,,P>5T+ B#BJI ,N[1 9 YR _W1 FE>S BO? R1L & IMAG9$ 7\R BODIES C'T TELL ! DI6];E7 >E ALW PRES5T1 & \R 8FI$ = PHYSICAL AC;N4 ,WE C'T RUN AWAY F NOR C WE PHYSIC,Y FI & TE> IS "? 4CIPL9$ PRACTICE ( PHYSICAL EX]CISE & M$IT,N--TWO GD WAYS 65SURE YR H1L?4 7,REMEMB] :AT Y R1D AB ! DELET]I\S E6ECT ( /RESS NEUROPEPTIDES ON YR UNBORN * 9 *APT] #G47 ,MOD]N LIFE HAS N REDUC$ /RESS4 ,"! IS M /RESS 9 \R LIVES Z WE FACE ! -PRES.N ( "T & 4T.E DUE 6TE*NOLOGICAL --------------------------------------#BAJ ADV.ES 9 -MUNIC,N & TRANSPORT,N4 ,M & M EV5TS 9 ! _W >E BR"\ 6\R ATT5;N "? -MUNI- C,N M$IA L TELEVI.N1 FAXES1 &! ,9T]NET4 ,WE1 9 \R DAILY LIVES1 >E EXPECT$ 6SOLVE M PRO#MS 9 LESS "T4 ,Z ! _W'S PRO#MS >E B1M$ 96\R LIV+ ROOMS EA* NIE 3FRONT$ ) M & M VIOL;E1 : BUILDS FE>4 ,"! IS #DCF ,,PRENATAL ,,P>5T+ A#BAJ NO RESPITE F ! 3T9UAL /IMULI T SUP]*>GE \R METABOLISM 96! FLIE PROBABLY ?9K+1 8,NO "O "U/&S ! AM.T ( /RESS 9 MY LIFE1 & IF Y _H 6D1L ) MY CIRCUM/.ES & 7 N /RESS$ \1 !N Y J DON'T "U/& ! MESS ,I AM IN40 ,! PRO#M ) ? R1SON+ IS T WE ASSUME T ! EXT]NAL 9CID5TS 9 \R LIVES CAUSE \R ANXIETIES1 :5 9 R1L;Y X IS N ! EV5TS1 B R \R ATTITUDES & \R RESPONSES 6!M4 ,? IS GRT NEWS = /RESS$ P6 ,Y C'T 3TROL ADV]SE EV5TS 9 YR LIFE1 B Y D 3TROL YR REAC;N 6!M4 ,Y H ! *OICE 6BE /RESS$ OR N 6BE4 ,P H DI6]5T REAC;NS 6! SAME EXP]I- ;E4 ,Y MAY 2 /RESS$1 :ILE ANO!R P]SON GLIDES "? UNFAZ$4 ,Y MAY SEE DI6];ES 9 ? RESPECT 2T YRF & YR LIFE "PN]4 ,! SKILLS Y >E LE>N+ 9 ? BOOK W REDUCE ! NEGATIVE EF- FECTS /RESS PLACES ON Y & YR UNBORN *4 ,LE>N 6,MANAGE ,/RESS ,ANY "T Y FEEL ANXI\S1 R1LIZE T X #DCG ,,PRENATAL ,,P>5T+ B#BAJ IS IMP]ATIVE = Y 6RECOV] F X4 ,ELITE A?- LETES "PICIPAT+ 9 SPORTS EV5TS ": "! >E %ORT 9T]VALS ( 9T5SE ACTIV;Y PUNCTUAT$ BY P]IODS ( RELAX,N H LE>N$ ! IMPORT.E ( P]I- ODIC;Y--! 3CEPT ( MANAG+ ! P]IODS ( 9AC- TIV;Y 9 WAYS T HELP !M /AY FOCUS$ & PROP]- LY PREP>$ = _! MAXIMUM P]=M.E DUR+ ! NEXT -PETITIVE ACTIV;Y4 ,PAY ATT5;N 6YR BODY'S /RESS LEVEL1 & :5 X O3URS MAKE ! -MIT;T TO RECOV] F X 0US+ SELF-C>E 2HAVIORS L EX]- CISE1 YOGA1 & M$IT,N4 ,^! ?REE TE*NIQUES HELP Y RECOV] F /RESS 0*ANG+ YR BODY'S NEUROPEPTIDE MIX4 ,MO/ HIE HELPS !M A*IEVE _! GOALS & B5EFITS ! P !Y >E TRY+ --------------------------------------#BAA 6S]VE1 S _! REJUV5AT+ R\T9ES 2COME _! PRI- OR;Y4 ,LE>N F _! EXAMPLE & MAKE SELF-C>E A PRIOR;Y 9 YR LIFE4 ,6GET ! MO/ F M$IT,N1 RELY ON YR SELF- E/EEM & 3VIC;N T Y >E A UNIQUE "P (! UNI- V]SE & A# 6OV]COME :AT"E PREDICA;TS >ISE DUR+ ? PREGNANCY4 ,I H _H LIFE EXP]I;ES T AT ! "T ,I ?"\ 7 BAD1 B ,I EV5TU,Y #DCH ,,PRENATAL ,,P>5T+ A#BAA "U/OOD !M Z 2+ GD4 ,^! EXP]I;ES GIVE ME ! 3FID;E 6MA/] CRISES T WD H OV]:ELM$ ME 9 ! PA/4 ,I 0 BETT] PREP>$ 6FACE ! UNEXPECT$ & TRAGIC D1? ( MY ELDE/ SON1 2C ,I _H LE>N$ F ! SU45 D1? ( MY DAD 6RECALL 8 WISDOM & LOVE 9 WAYS & AT "TS T 7 N POSSI# 9 \R PHYSICAL -MUNIC,N 2F 8 D1?4 ,MY SELF-E/EEM IS BAS$ ON MY POSITIVE 2LIEF T ! UNIV]SE IS SAFE & ,GOD LOVES ME4 ,I AL H ! -MIT;T 6MAGNIFY MY FAI? "? PRAY]1 : ,I 5RI* )! FOLL[+ RELAX,N-M$IT,N TE*NIQUES4 ,:AT ,IS ,M$IT,N8 ,M$IT,N IS ! 9T5;NAL 3C5TR,N ON A SE- LECT$ M5TAL FOCUS T R1*ES DEEP 96\R 9TUI- TIVE M9DS--! "P T 5GAGES \R PHYSICAL & M5- TAL POT5TIALS = H1L+1 JOY1 LOVE1 & P1CE4 ,X IS ! OLDE/ "KN ME?OD ( /EPP+ AWAY F \R 3TROLL+ EGOS 7: PRODUCE ! NEGATIVE SELF- TALK T DE/ROYS \R SELF-3FID;E7 & T[>D A VALUA# RES\RCE3 \R 9N] WISDOM4 ,X PUTS U 9 T\* ) :AT "S CALL \R 8SUPRACONSCI\S;S40 ,"S MAY ?9K !Y D N POSSESS WISDOM1 #DCI ,,PRENATAL ,,P>5T+ B#BAA B "EY"O DOES1 & X IS R1DY 6HELP :5 CALL$ ^U4 ,! PRO#M IS T MO/ ( U H N EXP]I;ED X1 2C WE D N "K H[ 6ACTIVATE ! RI* RES\RCES ( \R UNCONSCI\S M9DS4 ,M$IT,N W 9CR1SE ! P[] ( YR PRAY]S1 IMPROVE YR M5TAL & PHYSICAL H1L? &! H1L? ( YR DEVELOP+ BABY4 ,X W *ANGE YR LIFE4 ,X MAY 2 DI6ICULT = Y 62LIEVE T M$IT,N C D ALL ? = Y1 B ,I C REMEMB] LE>N+ 9 M$ICAL S*OOL PHYSIOLOGY CLASS T EX]CISE 3VEY$ NO H1L? B5EFITS1 & J T5 YE>S LAT] \R SOCIETY W5T "? ! EX]CISE CRAZE4 ,N[ NO "O D\BTS ! H1L? B5EFITS ( R\T9E EX]CISE4 ,I 2LIEVE ! NEXT POPUL> PAS.N 6SWEEP \R SOCIETY W 2 M5TAL MATUR,N1 & ,I WANT Y 6BE ON ! L1D+ $GE ( ? IMPORTANT SELF-HELP PH5OM5ON4 ,MY GOAL IS --------------------------------------#BAB = Y 6DEVELOP GD M$IT,N SKILLS & 6USE !M =! RE/ ( YR LIFE4 ,ONCE Y R1LIZE H[ HELP;L X IS DUR+ ? PREGNANCY1 Y W 3T9UE4 ,J TRY X4 ,Y W L X6 ,A REC5T PRE/IGI\S M$ICAL J\RNAL %[$ T MO/ (! ILL;SES & -PLA9TS FAMILY #DDJ ,,PRENATAL ,,P>5T+ A#BAB PRACTI;N]S TR1T 9 _! M$ICAL (FICES >E /RESS RELAT$4 ,X IS WELL "KN T COLLEGE /U- D5TS >E M LIKELY 6GET UPP] RESPIRATORY IN- FEC;NS DUR+ EXAM WEEKS1 & /UDIES H %[N !M AL 6H L[ LEVELS ( 9T]F]ON--AN IMPORTANT M$IATOR ( \R IMMUNE RESPONSE 6VIRAL 9FEC- ;NS4 ,Y >E LESS LIKELY 62COME ILL IF Y FEEL SAFE 9 YR 5VIRON;T & DON'T DRAG YR PA/ FE>S 96! PRES5T OR1 WORSE1 PROJECT !M 96YR FUTURE4 ,P1CE ( M9D IS A KEY 6WELL;S4 ,6H TRUE P1CE ( M9D Y NE$ FAI?1 PRAY]1 & GD SELF-E/EEM4 ,9 .,! .,RELAX,N .,RESPONSE ,DR4 ,H]B]T ,B5SON 3V9C+LY PROV$1 US+ MOD]N M$ICAL RE- SE>* TE*NIQUES1 T M$IT,N DECR1SES \R HI< BLOOD PRESSURE1 HE>T RATE1 & OXYG5 3SUMP- ;N4 ,M$IT,N *ANGES \R BRA9 WAVE ACTIV;Y 96RE/IVE ALPHA WAVES T >E BE/ DESCRIB$ Z A WAKE;L HYPOMETABOLIC /ATE1 A PHYSIOLOGIC ANTIDOTE 6! FLI5T+ B#BAB PATI5TS4 99#B ,^! RESE>* PROJECTS & _M O?- ]S CLE>LY DEMON/RATE T WE H 3TROL OV] _M ( \R BODY'S FUNC;NS T 7 ONCE ?"\ 6BE AUTO- NOMIC4 ,H[ 6,M$ITATE ,"! >E _M ME?ODS = M$IT,N4 ,! "O DE- SCRIB$ "H 0 DEVELOP$ 9 ! ,WE/]N _W & HAS ! GRTE/ A3EPT.E 9 \R SOCIETY4 ,? DOES N M1N X IS SUP]IOR 6O!R TE*NIQUES1 B X IS ! BE/ "O F : 62G9 DEVELOP+ YR [N ME?OD4 ,! SIMPLE/ WAY 6LE>N 6M$ITATE IS 63C5- TRATE ON BR1?+4 ,YR BODY C LIVE WEEKS )\T FOOD & "DS )\T WAT]1 B ONLY M9UTES )\T OX- YG54 ,BR1?+ IS ! MO/ 9TIMATE & DIRECT CON- NEC;N \R BRA9 HAS 6! \T] _W4 ,"O F\R? (! OXYG5 WE BR1! :ILE RE/+ GOES DIRECTLY 6\R BRA94 ,X IS ! "O NUTRI5T WE 3SUME T IS N ALT]$ 0A METABOLIC PROCESS 2F 5T]+ \R BRA9 CELLS4 ,O!R BRA9 NUTRI5TS1 S* Z GLUCOSE & AM9O ACIDS1 --------------------------------------#BAC >E PACKAG$ 9 FOODS T WE ALT] 0\R #DDB ,,PRENATAL ,,P>5T+ A#BAC DIGES;N PROCESS 2F !Y 5T] \R BLOOD/R1M 6BE TRANSPORT$ 6\R BRA94 ,O!R 3TACTS ) \R _W1 S* Z LIE *ANG$ 96*EMICAL =M 2F !Y >E TRANSMITT$ AL;G N]VE PA?S 6\R BRA94 ,OXYG5 IS ! PURE/ 3TACT \R BRA9 HAS ) \R 5VIRON;T1 & ? EXPLA9S :Y BR1?+ IS S IMPOR- TANT 6\R M5TAL /ATE4 ,9 FEUDAL ,JAPAN1 ! SAMURAI W>RIORS PRACTIC$ DEEP BR1?+ = H\RS1 Z A MAJOR "P ( _! PREP>,N = W>4 ,!Y DEVELOP$ BR1? 3TROL 6IMPROVE _! >*]Y SKILLS DUR+ ! /RESS ( BATTLE4 ,PROP] BR1?+ TE*NIQUES AL HELP$ !M FACE _! FE>S4 ,*RI/IAN MONKS USE BR1?+ TE*NIQUES DUR+ *ANT+ 6CALM & C5T] _! M9DS = WOR%IP4 ,MOD]N-"D A?LETES USE BR1? 3TROL 6IMPROVE _! 3C5TR,N & A?LETIC P]=M.E4 ,^! TOOLS ( BR1? 3TROL H )/OOD ! TE/ ( "T = C5TURIES4 ,N[ Y >E LE>N+ _! B5EFITS4 ,LET'S LOOK AT \R LANGUAGE DESCRIB+ BR1?+1 2C X ILLU/RATES H[ BR1?+ IS TI$ 6\R EMO;NS4 ,Y H HE>D ^! EXPRES.NS3 ,HE WAIT$ ) BAT$ BR1?4 ,I HELD MY BR1? 9 ANTICIP,N4 ,WE 5JOY$ ! BR1?TAK+ SC5]Y4 ,%E BR1!D EAS- ILY :5 F9,Y \ ( DANG]4 ,! >TI/ 0 #DDC ,,PRENATAL ,,P>5T+ B#BAC 9SPIR$ ,7: C M1N 69HALE A BR1?7' 0! PHOTO- GRAPH 6PA9T4 ,! GR\P 3SPIR$ ,7: M1NS 6BR1! TGR7' 6DEVELOP A PLAN4 ,A -MON T]M AM;G A?LETES IS 8*OK+10 : M1NS ! A?LETE 0 UNA# 6H&LE ! PRESSURE ( -PETI;N & 8 P]=M.E SU6]$4 ,SPORTS PSY*OLO- GI/S :O /UDY A?LETIC P]=M.E DESCRIBE ! 8*OK+0 P]=M]'S BR1?+ Z %ALL[ & J]KY4 ,! A?LETE /RU7LES 6CAT* 8 BR1?4 ,A?LETES DE- SCRIBE ! FEEL+ ( 8*OK+0 Z N 2+ A# 6TAKE 9 5 AIR4 ,I REMEMB] HAV+ ! SAME S5S,NS :5 ,I _H ORAL EXAMS 9 M$ICAL S*OOL4 ,I FELT T5SE & N]V\S1 B ,I 0 UNAW>E ( MY BR1?+4 ,! NEXT "T Y FEEL ANXI\S1 3C5TRATE ON YR BR1?+ & TRY ! EX]CISES DESCRIB$ 2L4 ,I WI% ,I _H ? SKILL :5 ,I 0 9 M$ICAL S*OOL2 ,I "K ,I WD H MADE BETT] GRADES4 ,Y W SEE ,OLYMPIC D[NHILL SKI]S TAK+ DEEP BR1?S 2F _! EV5TS OR BASKETBALL PLAY]S DEEP BR1?+ 2F %OOT+ F\L %OTS4 ,? HELPS !M RELAX & "W "? 8*OK+0 6IMPROVE _! P]=M.E4 ,Y C 3TROL 8*OK+0 0LE>N+ 6BR1! L A NEW- BORN 9FANT4 ,IF Y H "E WAT*$ A BABY BR1!1 Y W RECOGNIZE T #DDD ,,PRENATAL ,,P>5T+ #BAD HE 9HALES 0PU%+ 8 BELLY \4 ,? FACILITATES ! USE ( 8 DIAPHRAGM 69FLATE 8 LUNGS R ?AN ! A3ESSORY MUSCLES 9 8 %\LD]S & 2T 8 RIBS4 ,BR1?+ ) YR DIAPHRAGM 4TRIBUTES ! 9SPIR$ AIR 96! L[] "PS ( YR LUNGS1 & GIVES Y A M* DEEP] BR1?1 : AERATES M LUNG VOLUME4 ,? 9CR1SES ! OXYG5 T5.N 9 YR BLOOD & ULTI- MATELY 5H.ES ! SUPPLY ( OXYG5 6YR BRA9 & MUSCLES4 ,9 ? WAY DEEP BR1?+ RELAXES MUS- CLE T5.N & IMPROVES M5TAL & PHYSICAL P]=M- .E4 ,:5 Y LE>N 6BR1! ) YR DIAPHRAGM1 Y W FEEL YR 5]GY SURGE ) EA* DEEP BR1?4 ,? IS -MONLY CALL$ A CL1NS+ BR1?4 ,Y !N EXHALE 0ALL[+ ! NATURAL RECOIL ( YR LUNGS 6G5TLY REL1SE YR BR1? "? YR M\?4 ,DUR+ ? G5TLE1 PASSIVE EXHALE Y W FEEL YR MUSCLE T5.N 4SIPATE4 ,0BR1?+ PROP]LY Y W BR1K ! 8*OK+0 RESPONSE "*IZ$ 0%ORT J]KY BR1?+4 ,PRACTICE ? DEEP BR1?+ TE*NIQUE :ILE SITT+ 9 A *AIR4 ,TAKE A DEEP BR1? 9 "? YR NOSE :ILE PU%+ \ YR BELLY4 ,SL[LY C.T F F\R 6"O :ILE Y 9HALE4 ,AT ! 5D ( 9SPIR,N HOLD YR BR1? =A C.T1 & !N RELAX #DDE ,,PRENATAL ,,P>5T+ A#BAD ALL YR MUSCLES :ILE Y BR1! \ PASSIVELY "? YR OP5 M\?4 ,ONCE Y H ! SL[ BR1?+ RHY?M1 TRY VISUALIZ+ ! NUMB]S F\R 6"O 9 YR M9D'S EYE ) EA* EXHAL,N4 ,SEE EA* NUMB] 4T9CTLY4 ,GIVE EA* A SOO?+ COLOR4 ,Y C MAKE ! NUM- B]S BOLD & /R;G OR GRACE;L & FUN4 ,PLAY ) ? M5TAL TE*NIQUE4 ,IF NUMB]S DON'T "W1 !N TRY LRS4 ,H[ AB SPELL+ YR BABY'S "N8 ,LAT] Y W />T US+ M5TAL PICTURES T H SPECIAL SIGNIFIC.E = Y4 ,X IS EASY 6PRACTICE ? BR1?+ TE*NIQUE &A GD WAY 6RELAX QKLY4 ,F9D A POSI;N 9 : Y >E RELAX$ B N ASLEEP4 ,Y C EI 2 9 A *AIR ) BO? FEET ON ! FLOOR & H&S 9 YR LAP OR 9 A SUP9E POSI;N ON ! FLOOR ) YR H1D SLIT BR1?+1 US+ ! DE- SCRIB$ TE*NIQUE ( DIAPHRAGMATIC BR1?+4 ,PLACE YR H& ON YR ABDOM51 J 2L ! RIB CAGE1 & PRACTICE PU%+ X AWAY F YR BACK Z Y BR1! IN4 ,ON EXHAL,N1 FEEL YR MUSCLES RE- LAX Z Y PASSIVELY ALL[ ! AIR 6ESCAPE F YR LUNGS4 ,AF A :ILE Y W DEVELOP A #DDF ,,PRENATAL ,,P>5T+ B#BAD -=TA# RHY?M4 ,? SIMPLE BR1?+ TE*NIQUE C 2 US$ AT YR (FICE1 AT HOME1 9 YR --------------------------------------#BAE C> :ILE /OPP$ 9 TRA6IC1 OR 9 *ECK\T L9ES 9 /ORES4 ,Y W SOON FEEL YR MUSCLES REL1SE _! T5.N & YR 5]GY 9CR1SE Z Y PRACTICE ? NEW SKILL4 ,ONCE Y'RE -=TA# )! BR1?+ EX]CISE1 PRAC- TICE 3C5TRAT+ ON ! MUSCLE GR\PS 9 YR BODY :ILE TAK+ SL[1 DEEP BR1?S4 ,/>T ) YR FEET4 ,"S P F9D X HELP;L 63TRACT ! MUSCLES1 HOLD ! T5.N1 & !N RELAX !M4 ,Y W "K :5 Y >E DO+ ? CORRECTLY1 2C Y W FEEL ! FL[ ( W>M BLOOD 96YR FEET & TOES4 ,PROGRESS UP YR BODY1 3TRACT+ & RELAX+ EA* MUSCLE GR\P SEP>ATE- LY4 ,/>T ) YR FEET1 FOLL[$ 0! CALF MUS- CLES1 ! ?I< MUSCLES1 & S ON UNTIL Y R1* ! TOP ( YR H1D4 ,? %D TAKE ?REE 6FIVE M9- UTES1 A L;G "T :5 Y >E TRY+ 63C5TRATE4 ,ONCE ? IS -PLETE1 RE/ :ILE 3C5TRAT+ ON YR BR1?+4 ,?"\S W -E 96YR 3SCI\S;S1 B DON'T 2 3C]N$4 ,J PICTURE !M Z :ITE PUFF CL\DS DRIFT+ 96& \ ( SI% OR JUDG;TAL AB YR ABIL;Y 6H #DDG ,,PRENATAL ,,P>5T+ A#BAE A BLANK M9D4 ,X W -E ) PRACTICE4 ,IF Y H TR\# ) ?"\S1 !N G BACK 6C.T+ OR SEE+ LRS 9 YR M9D4 ,REMEMB] T ? IS ! BE/ WAY 65H.E YR PRAY] E6ECT1 IMPROVE YR -MUNIC,N ) YR UN- BORN *1 & MANAGE PA9 DUR+ LABOR4 ,A4+ ,VISUAL ,IMAGES 6,YR ,M$IT,N3 ,:AT ,Y ,SEE ,IS ,:AT ,Y ,GET ,_W-CLASS A?LETES USE M5TAL IMAGERY 6IM- PROVE _! P]=M.E4 ,!Y IMAG9E !MVS1 "U /RESS 9 GAME-W9N+ SITU,NS1 MAK+ ! P]FECT %OT4 ,JACK ,NICKLAUS1 ! GRT GOLF]1 CALLS ? 8GO+ 6! MOVIES40 ,HE VISUALIZES 8 GOLF %OT 2+ P]FECT 2F HE SELECTS 8 CLUB & A4RESSES ! BALL4 ,? TE*NIQUE W HELP Y P]=M AT YR P]- SONAL BE/ DUR+ LABOR & DELIV]Y4 ,Y W M5T,Y WALK YR WAY "? YR BIR?+ EXP]I;E & REHE>SE H[ WELL Y >E GO+ 63TROL YR M9D & BODY4 ,BY US+ YR M9D'S EYE & M$IT,N TE*NIQUES1 Y C 8PREPLAY0 YR BIR?+ EXP]I;E & MAKE X Z ID1L Z Y WI%4 ,TRY ? SIMPLE EX]CISE4 ,CLOSE YR EYES &1 9 YR IMAG9,N1 WALK 6! $GE (! TOP (A #DDH ,,PRENATAL ,,P>5T+ B#BAE FIFTY-/ORY BUILD+4 ,IMAG9E "! IS NO --------------------------------------#BAF B>RI] "!1 & Y C PLACE YR TOES 2Y ! BUILD- +'S $GE4 ,N[1 LOOK D[N 2T YR FEET 6! PAVE- ;T 2L4 ,TAKE A QU>T] \ ( YR POCKET & DROP X1 WAT*+ X GET SMALL] & SMALL] Z X FALLS D[N ! FIFTY /ORIES4 ,Y MAY H ! PHYSIOLOGIC RESPONSE ( FE>1 B ! R1L;Y IS T Y >E SITT+ -=TABLY R1D+ ? BOOK4 ,YR M9D & BODY REACT$ 6J YR M5TAL IMAGE4 ,YR M9D DOES N "K ! DI6];E 2T R1L;Y & IMAG9,N4 ,T IS :Y WE EN- JOY MOVIES S M*1 & :Y Y C B5EFIT F M5TAL REHE>SALS4 ,! KEY 6VISUALIZ,N IS ! USE ( ALL YR S5SES 9 DEVELOP+ YR M5TAL PICTURE4 ,PRAC- TICE MAY N MAKE "S?+ P]FECT1 B X DOES MAKE X P]MAN5T4 ,T IS :Y M5TAL IMAG+ (! P]FECT \TCOME IS S HELP;L4 ,Y C PRACTICE ! P]FECT 8PREPLAY0 E "T1 & T 9CR1SES ! *.E ( XS HAPP5+ DUR+ ! EV5T Y >E REHE>S+4 ,RELAX,N "? M$IT,N1 C\PL$ ) M5TAL IMAG+1 IS ! MO/ P[];L WAY 6MEET YR GOALS 9 ANY ASPECT ( YR LIFE1 2 X BIR?+ YR BABY1 SAV+ = YR *'S COLLEGE $UC,N1 OR 2+ #DDI ,,PRENATAL ,,P>5T+ A#BAF SU3ESS;L AT YR C>E]4 ,VICTOR ,FRANKL1 ! ,G]MAN PRISON] ( W>1 /AT$ T HE [$ 8 LIFE 6HIS IMAG9,N4 ,:ILE SU6]+ 9 ,NAZI 3C5TR,N CAMPS1 HE IMAG9$ H[ HE WD PRES5T 8 EXP]I- ;ES 6L>GE AUDI;ES 9 ! FUTURE4 ,_M SU3ESS;L EXECUTIVES1 :O USE M5TAL IMAGERY 2F PRES5- T,NS1 SAY !Y [E _! C>E] PROSP];Y 6! SKILL ( 8PREPLAY+0 _! SU3ESS4 8,PREPLAY0 ,YR ,PREGNANCY ,"H >E "S IMPORTANT TIPS T W HELP PRO- GRAM YR BRA9 DUR+ 8PREPLAY40 ,MAKE YR VI- SUALIZ,N AN AC;N SC5E 9 : "! IS MOVE;T4 ,SEE ! SC5E F YR P]SPECTIVE4 ,SEE X "? YR [N EYES1 N ^? (A SPECTATOR4 ,? W HELP Y FEEL ! IMAGE & TRA9 YR MUSCLE GR\PS 6! PROP] RESPONSES4 ,/UDIES ( A?LETES PRAC- TIC+ 8PREPLAY0 H DEMON/RAT$ T "! IS ACTIV- ;Y 9 ! MUSCLE GR\PS US$ 9 ! EV5TS ! A?- LETES >E 8PREPLAY+0 9 _! IMAG9,N4 8,PREPLAY0 ! RELAX,N ( YR PELVIS &! DI- L,N ( YR C]VIX DUR+ LABOR4 ,SEE YRF SUC- CESS;LLY F9I%+ YR TASK4 ,PRACTICE #DEJ ,,PRENATAL ,,P>5T+ B#BAF FEEL+ 3FID5T BIR?+ YR BABY4 ,FEEL YR 5]GY DUR+ ! --------------------------------------#BAG UT]9E 3TRAC;NS & YRF -PLETELY RELAX$ 2T !M4 ,REMEMB] ! BR1?+ TE*NIQUES T "W "? 8*OK+0 & >E "P (! M$IT,N-RELAX,N RESPONSE4 ,PRACTICE REGA9+ YR 5]GY DUR+ ! RELAX,N 2T 3TRAC;NS1 & !N FOCUS+ ALL YR M5TAL CAPAC;Y ON ! TASK ( GETT+ ! MO/ F ! UT]9E 3TRAC;N1 :E!R X 2 PA9 3TROL OR PU%+4 ,Y C AL ADD POSITIVE TALK 6^! EX]CISES4 ,REMEMB] H[ 63TROL YR 9T]NAL *ATT]BOX4 ,MAKE YR /ATE;TS 8,I0 /ATE;TS & KEEP !M 9 ! PRES5T T5SE1 = EXAMPLE1 8,I AM PU%+ MY BABY \4 ,I AM PR\D ( DELIV]+ Y VAG9,Y4 ,I LOVE ! FEEL ( YR HAIR & SK940 ,2 CR1TIVE ) YR SELF-TALK4 ,MAKE X WILD & \TRAGE\S4 ,2 =CE;L & EXA7]ATE YR /ATE;TS4 ,TRY DEVELOP+ IMAGES ) ^! ^WS & "W ON H[ !Y MAKE Y FEEL DUR+ YR 8PREPLAY40 ,Y W DEVELOP ? SKILL4 ,D N GIVE UP ON X4 ,X W -E ) PRACTICE4 ,X IS P[];L6 #DEA ,,PRENATAL ,,P>5T+ A#BAG ,TRA9 6,BE 9 ! 8,:ITE ,Z"O0 ,_W-CLASS A?LETES CALL ! ID1L P]=M.E /ATE ! 8,:ITE ,Z"O40 ,!Y DESCRIBE X Z SL[- MO;N AC;N WA%$ ) SURR1L P1CE4 ,9 ! ,:ITE ,Z"O1 !Y H -PLETE FAI? T !Y W PREVAIL4 ,AFW !Y C'T FULLY EXPLA9 _! EXCEP;NAL P]- =M.E1 B !Y CALL X EF=T.S4 ,!Y /ATE T _! P]=M.E 0 3TROLL$ 0"S?+ 2Y !MVS4 ,! ,:ITE ,Z"O IS A R>E /ATE ( EXCEP;NAL P]=M.E T A?LETES CLAIM -ES ) RELAX,N1 FAI?1 & PRAY]4 ,! ,:ITE ,Z"O 3SI/S ( ?REE ELE;TS4 ,! F/ IS A /ATE ( RELAX,N4 ,! SECOND IS HI< 5]- GY1 &! ?IRD IS -PLETE 3FID;E 9 P]=M.E ABIL;Y4 ,Y C PRACTICE RELAX,N 0M$ITAT+ )! M5TAL IMAGERY (A PLACE ": Y FEEL SAFE & RELAX$4 ,I USE A B1* SC5E1 B Y MAY USE YR *ILDHOOD B$ROOM OR 2+ 9 ! >MS ( YR LIFE "PN]4 ,:AT"E SC5E Y USE1 X IS IMPORTANT TO FILL YR S5SES ) YR IMAGERY4 ,:5 ,I ?9K ( MY B1* SC5E1 ,I FEEL ! W>M S& GIV+ MY BACK G5TLE SUPPORT "U ! #DEB ,,PRENATAL ,,P>5T+ B#BAG %EET ,I AM LY+ ON4 ,I FEEL ! 9T5SE SUN%9E ON MY FACE & *E/4 ,I HE> ! SURF & GULLS1 SMELL ! SALTY SEA AIR1 & SEE ! AZURE SKY FILL$ ) SMALL :ITE PUFF CL\DS4 ,I USE E S5SE ,I H 6HELP CR1TE A VIVID IMAGE 9 MY M9D'S EYE4 ,? --------------------------------------#BAH 9T5SIFIES ! NEUROPEPTIDE RESPONSE ( MY BRA9 & 5H.ES MY PHYSICAL RESPONSE 6! IM- AGERY4 ,I H REHE>S$ ? SC5E S (T5 T ,I C RECALL X AT ANY "T )\T GO+ "? ! RELAX,N- M$IT,N PROC$URE & / GET ! SAME PHYSICAL RESPONSE4 ,I USE X :5 ,I FEEL MYF GET T5SE 2F AN IMPORTANT MEET+ OR :5 ,I 3FRONT A V DI6ICULT CL9ICAL SITU,N T REQUIRES ME 6BE AT MY BE/ "U /RESS4 ,Y W AL NE$ A SANCTU>Y--A PLACE ": Y FEEL SAFE & REFRE%$4 ,YR GOAL IS 6RELAX 9 ! SECONDS 2T UT]9E 3TRAC;NS1 S Y C REGA9 YR 5]GY & 3C5TR,N =! NEXT UT]9E 3TRAC;N4 ,Y C USE PROPS 6HELP BUILD YR 8SANCTU>Y40 ,"S PATI5TS BR+ PICTURES OR SC5T$ C&LES T REM9D !M ( _! FAVORITE PLACES4 ,O!RS H MU- SIC !Y US$ DUR+ _! FETAL -MUNIC,N #DEC ,,PRENATAL ,,P>5T+ A#BAH SES.NS4 ,GETT+ FIR$ UP ) POSITIVE 5]GY1 ! SECOND "P (! ,:ITE ,Z"O1 REQUIRES A DI6]5T TE*- NIQUE4 ,?9K BACK 6:5 Y 7 EXCIT$ :ILE DO+ "S?+ PL1SURA#4 ,? IS DI6]5T F 2+ N]V\S OR ANGRY4 ,I USE ! FEEL+ ,I H :5 ,I G 96! WOODS 6PHOTOGRAPH WILDLIFE4 ,I AM S FOCUS$ ON ! ACTIV;Y T ,I LOSE ALL S5SE ( "T OR LOC,N4 ,ONCE Y PICK ! MEMORY ( 2+ FIR$ ) POSITIVE 5]GY1 USE ! SAME TE*NIQUES ( M$I- T,N & IMAGERY 6BUILD XS 9T5S;Y4 ,) PRAC- TICE Y W EASILY RECALL ! EMO;NS T PUT Y 96YR ,:ITE ,Z"O ( ID1L P]=M.E4 ,! OPPOSITE ( POSITIVE 5]GY IS ! NEGA- TIVE 5]GY ( FE>1 ANG]1 OR N]V\S;S4 ,_M P LET G ( _! POSITIVE 5]GY :5 ?+S DON'T G WELL4 ,A V SMALL SETBACK TAKES !M AWAY F _! OPTIMI/IC M9D FRAME--:AT A?LETES CALL 8TANK+40 ,A?LETES :O TANK /OP TAK+ RISKS 2C ( FE>4 ,!Y >E UNWILL+ 6PUT !MVS ON ! L9E = SU3ESS 2C !Y >E AFRAID ( FAIL+4 ,! CLASSIC TANK+ /ATE;T IS1 8,IF ,I RE,Y WANT$ 6D ? ,I CD1 B ,I DON'T C>E 5 6GIVE X MY BE/ EF=T40 ,TANK]S MAY AL USE #DED ,,PRENATAL ,,P>5T+ B#BAH LAUE 5 6TRY10 IRONIC,Y MAK+ !M FEEL SAF]4 ,Y WANT 6BE 9 A HI< POSITIVE 5]GY /ATE :5 Y G 96LABOR & A# 6%IFT 2T HI< & L[ POS- ITIVE 5]GY /ATES 9 P]IODIC;Y ) YR UT]9E 3TRAC;NS4 ,HI< POSITIVE 5]GY IS --------------------------------------#BAI PL1S+ & FILL$ ) 5?USIASM1 :ILE L[ POSITIVE 5]GY IS CALM+ & RELAX+4 ,^! TWO 5]GY /ATES >E 9 3TRA/ 6! HI< & L[ NEGATIVE 5]GY /ATES "*IZ$ 0! FIE DANG]\S PLACES 6BE :5 Y >E 9 LA- BOR OR TRY+ 6D ANY?+ T REQUIRES YR BE/ P]- =M.E4 ,TAKE "T 6REFLECT ON YR 5]GY /ATES :5 "U /RESS = OPTIMAL P]=M.E4 ,D Y TANK8 ,TRY ^! S5T;E /EMS 6HELP EXPLORE ? IMPORTANT >EA ( ID1L P]=M.E3 #DEE ,,PRENATAL ,,P>5T+ A#BAI ,I 0 9 A HI< POSITIVE 5]GY /ATE :5 ''' ,I C GET 96A HI< POSITIVE 5]GY /ATE BY ''' ,:5 ,I 0 9 MY HI< POSITIVE 5]GY /ATE ,I FELT ''' ,I 0 9 A HI< NEGATIVE 5]GY /ATE :5 ''' ,I 0 9 A L[ NEGATIVE 5]GY /ATE :5 ''' ,I 0 9 A L[ POSITIVE 5]GY /ATE :5 ''' ,I C GET 96A L[ POSITIVE 5]GY /ATE :5 ''' ,I FEEL AT MY BE/ :5 ''' ,I TAKE C>E ( MY 5]GY :5 ,I ''' ,:5 Y 2COME ATTUN$ 6: (! F\R CELLS ( 5]- GY Y >E IN1 Y W 2G9 6DEVELOP ME?ODS ( GET- T+ YRF 96! POSITIVE SIDE ( 5]GY4 ,ONCE "! Y W !N LE>N H[ 6USE P]IODIC;Y 6REFRE% YRF1 S Y C 3T9UE 2+ 9 ! ,:ITE ,Z"O4 ,! ?IRD ,:ITE ,Z"O -PON5T ( 3FID;E C 2 TRI7]$ 0REMEMB]+ PREVI\S GRT P]=M.ES4 ,Y MAY N"E H BE5 9 ! ,:ITE ,Z"O--FEW H--B Y C 8PREPLAY0 3FID;E 0BR++ BACK M5TAL IMAGES & FEEL+S ( YR GRTE/ H\R4 ,T MI5T+ B#BAI REMEMB] H[ Y FELT1 H[ Y WALK$1 :AT Y 7 ?9K+1 & H[ M* 5]GY Y _H4 ,UN=TUNATELY1 MO/ ( U ALR USE ? TE*NIQUE B 6\R DETRI;T4 ,WE --------------------------------------#BBJ H P[];L IMAGES ( PA/ 8FAILURES0 & WE RE- CR1TE !M OV] & OV]4 ,TRY N[ 6MAKE YR SUC- CESSES M VIVID & YR FAILURES & 4APPO9T;TS GRAY] & D>K] 9 YR MEMORY4 ,X IS A WOND];L GIFT = Y & YR UNBORN *4 ,IF Y H A VIVID IMAGE ( FAILURE1 TRY ? M5TAL TE*NIQUE 6HELP DIM9I% XS IMPORT.E TO YR SUBCONSCI\S M9D4 ,F/ SELECT A PREVI\S GRT P]=M.E & PRACTICE XS M5TAL IMAGE4 ,!N BR+ BACK ! IMAGE ( FAILURE1 & 9 YR M9D'S EYE SEE X DIM Z X FADES 96! 4T.E1 :ILE ! ,:ITE ,Z"O IMAGE 2COMES B"R] & L>G]4 ,) PRACTICE Y W FEEL YR MUSCUL> T5.N & FA- TIGUE 2+ REPLAC$ ) RELAX$ 5]GY & 3FID;E4 ,:5 Y G 96LABOR Y W WANT 6BE 9 YR ,:ITE ,Z"O1 B "! W 2 SURPRISES T MIE TANK+ OR GETT+ ANGRY4 ,"W \ A PLAN 6USE #DEG ,,PRENATAL ,,P>5T+ A#BBJ MUSIC1 M$IT,N1 & M5TAL IMAGERY 6BR+ Y BACK 96YR ,:ITE ,Z"O4 ,Y'LL 2 RCVG ALL TYPES ( 9=M,N DUR+ ? PREGNANCY1 ESPECI,Y :5 LABOR />TS4 ,"S 9=- M,N W 2 BAD & POSSIBLY UNSETTL+4 ,H[ Y H&LE SMALL SETBACKS W DET]M9E H[ SU3ESS;L Y W 2 9 MA9TA9+ YR PROGRESS T[>D YR GOAL4 ,Y C G 96TRA9+ N[ US+ RELAX,N M$IT,N TE*- NIQUES 6DES5SITIZE YRF AG/ FE> ( FAILURE OR ! PRESSURE ( DELIV]+ A H1L?Y BABY4 ,Y C 8PREPLAY0 YR WOR/ FE>S & !N IMAG9E YRF H&L+ ! SITU,N ) GRT APTITUDE4 ,USE;L ,M5TAL ,IMAGES ,"! >E S"EAL IMPORTANT IMAGES 6USE ONCE Y A3OMPLI% RELAX,N & M5TAL IMAGERY4 ,EA* A*IEVES A DI6]5T OBJECTIVE4 ,"! >E S"EAL GD BOOKS ON M5TAL IMAGERY = PREGNANCY T C 2 PUR*AS$ F YR BOOK D1L]4 ,BUILD+ A ,SANCTU>Y ,Y W NE$ ! M5TAL IMAGE (A PLACE Y FEEL SAFE4 ,?9K ( POSITIVE MEMORIES & ": #DEH ,,PRENATAL ,,P>5T+ B#BBJ Y FELT ! MO/ SECURE 9 YR LIFE1 A PLACE ( -=T ": NO?+ BAD C HAPP54 ,REMEMB] 6USE ALL ( --------------------------------------#BBA YR S5SES 6FILL YR M9D )! IMAGE1 S X W H MAXIMUM IMPACT ON Y & YR BABY4 ,PRACTICE 2+ 9 YR SANCTU>Y1 S :5 Y >RIVE AT ! LABOR & DELIV]Y UNIT Y C 2 M5T,Y 8TRANSPORT$0 TO YR SANCTU>Y = -PLETE RELAX,N4 ,! FOLL[+ PRAY] 0,NORMAN ,V9C5T ,P1LE HELPS ME BUILD A SANCTU>Y3 ,! LIM :ITE LIM? RADIAT+ F )9 Y1 & !N FOCUS ! LI5T+ A#BBA MOVE;TS4 ,? CD 2 ! GIFT (! ,:ITE ,Z"O 6YR BABY4 ,C]VICAL ,DIL,N ,DUR+ ,LABOR ,Y C VISUALIZE YR C]VIX DILAT+ ) EA* UT]9E 3TRAC;N4 ,ASK YR LABOR COA* 6%[ Y H[ F> YR C]VIX IS DILAT$ & H[ L>GE X M/ 2 2F YR BABY C DESC5D ! BIR? CANAL4 ,? GIVES Y A M5TAL PICTURE ( :AT YR BODY IS TRY+ TO A3OMPLI%4 ,A USE;L TE*NIQUE DUR+ ! SECOND /AGE ( LABOR1 :5 Y H ! URGE 6PU%1 IS 6VISUALIZE YR VAG9A F ! BABY'S P]SPECTIVE OP5+ UP L A R$ FL[] "U ! W>M SUN4 ,Y C H YR LABOR COA* PLACE W>M -PRESSES ON YR P]INEUM 6HELP ) ? IMAGE4 ,REMEMB] YR BR1?+ TE*NIQUE & M5TAL SANCTU>Y 6BR1K ! 8*OKE0 & 6RELAX 2T 3TRAC- ;NS1 US+ ! 3CEPT ( P]IODIC;Y4 ,Y W RECOV] 2T 3TRAC;NS 9 YR SANCTU>Y1 S :5 YR NEXT 3TRAC;N RETURNS1 Y W RESUME ) YR P]SONAL BE/ EF=T--BE X PA9 MANAGE;T OR MAXIMAL PU%+4 ,Y W 2 9 ! ,:ITE ,Z"O ": Y >E RELAX$ & 3FID5T4 ,I H US$ BO? ^! TE*NIQUES ) WOM5 #DFJ ,,PRENATAL ,,P>5T+ B#BBA 9 LABOR :O H --------------------------------------#BBB BE5 TOLD 0_! OB/ETRICIANS T !Y NE$$ A ;,C- SEC;N IF _! LABOR DID N PROGRESS 9 ! NEXT H\R4 ,9 MO/ CASES ! "M1 :O 0 F"R5$ 0! PROSPECT (! OP],N1 0 A# 63C5TRATE ON H] M5TAL IMAGERY & SU3ESS;LLY DILATE H] C]VIX 5 6PU% H] BABY "? ! SECOND /AGE ( LABOR TO A VAG9AL DELIV]Y4 ,"O (! BE/ "TS 6USE M$IT,N & M5TAL IM- AGERY IS AF EX]CISE4 ,MO/ ( U EX]CISE 2C X IS H1L?Y & GIVES U A S5SE ( WELL-2+4 ,FEW SEE X Z A WAY 6RELAX & REFRE% \R M9D1 B T IS EXACTLY :AT X DOES4 ,X IS IMPORTANT = Y 6EX]CISE DUR+ YR PREGNANCY1 B TALK X OV] ) YR H1L? 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CALCUL,N = AN AERO- BIC HE>T RATE T>GET--#BBJ M9US YR AGE 9 YE>S1 "TS #J.F--Y W F9D T ! #ADJ HE>T RATE IS 9 ! AEROBIC RANGE = YR AGE GR\P4 ,IF Y WANT 6CALCULATE ! SAFE UPP] LIMIT (! AERO- BIC HE>T RATE = YR AGE1 *ANGE ! =MULA'S MULTIPLI] F #J.F 6#J.H4 #DFB ,,PRENATAL ,,P>5T+ B#BBB ,! ONLY WAY YR FETUS C 4SIPATE H1T IS "? ! PLAC5TA1 & ? IS LIMIT$ 0YR BODY TEMP]A- TURE2 "!=E Y NE$ 6AVOID EX]CIS+ 9 EXTREME H1T OR US+ HOT TUBS & SAUNAS4 ,Y MAY AL F9D DUR+ ! LAT] "P ( PREGNANCY T YR BAL.E IS A6ECT$ --------------------------------------#BBC 0! *ANGE 9 YR WEI.D YR JO9TS4 ,= ^! R1SONS X IS BE/ 6D L[-IMPACT EX]CISE AF ! F\R? MON? ( PREGNANCY 9 A COOL 5VIRON;T4 ,SWIMM+1 /,N>Y CYCL+1 OR MOD]ATE RESI/.E TRA9+ US+ WEIE APPROPRIATE = MO/ PREGNANCIES4 ,MY SU7ES;N IS = Y 63SULT YR H1L? C>E PROVID] & ASK H] = AN EX]CISE PRESCRIP;N T IS SUITA# = YR AGE1 LEVEL ( EX]CISE FIT;S1 & H1L? ( YR PREGNANCY4 ,9 SPITE (! LIMIT,NS 4CUSS$1 YR EX]CISE PROGRAM DUR+ PREGNANCY IS A GIFT 6Y4 ,X W GIVE Y A S5SE ( WELL-2+1 RELIEVES /RESS1 & HELPS )! M5TAL EX]CISES PRES5T$ 9 ? BOOK4 ,BO2Y ,FIS*]1 ! GRT _W-*AMPION *ESS PLAY]1 W5T 969T5SE PHYSICAL TRA9+ = 8 MAT* #DFC ,,PRENATAL ,,P>5T+ A#BBC AG/ ! ,RUSSIANS4 ,AF 8 VICTORY1 HE 0 ASK$ :Y HE TRA9$ S VIGOR\SLY =! MAT*4 ,8 EXPLA- N,N IS A CLASSIC /ATE;T =! M5TAL B5EFITS ( 2+ PHYSIC,Y FIT4 ,HE /AT$ T ! MA9 R1SON HE _H B1T5 8 ,RUSSIAN OPPON5T 0 8 PHYSICAL FIT;S1 : FACILITAT$ 8 3C5TR,N DUR+ ! LAT] H\RS (! MAT*4 ,V9CE ,LOMB>DI1 ! LEG5D>Y PROFES.NAL FOOTBALL COA*1 /AT$1 8,FATIGUE MAKES C[>DS ( U ALL40 ,Y W 2 BETT] PREP>$ 6FIE PHYSIC,Y FIT4 ,YR BRA9 FE$S ON GLUCOSE & OXYG51 & EX]CISE HELPS YR BODY MA9TA9 ^! IMPORTANT NUTRI5TS DUR+ "TS ( 9T5SE /RESS OR EF=T S* Z LABOR4 ,*ECK )! HOSPITALS 9 YR -MUN;Y 6SEE IF !Y H AN EX]CISE PROGRAM = PREGNANT WOM54 ,OR Y C *ECK \R ,WEB SITE1 _+WWW.PRENATALPARENT+.COM_:1 6R1D AB \R EX]CISE & YOGA VIDEOTAPES4 ,WE AL H -PACT DISCS = GUID$ M5TAL IMAGERY & SE- LECT$ CLASSICAL MUSIC TAPES = PRENATAL AU- DITORY /IMUL,N4 ,! ,WEB SITE W AL H P]IOD- IC REVIEWS ON DEVELOP;TS 9 ! M$ICAL LIT]A- TURE G]MANE 6? BOOK4 #DFD ,,PRENATAL ,,P>5T+ B#BBC ,ONCE Y />T1 /ICK ) X1 2C Y W 2G9 6FEEL ! B5EFITS 9 ?REE 6F\R WEEKS4 ,EX]CISE RE- L1SES 5DORPH9S1 NATURAL OPIATES T GIVE Y ! EUPHORIC FEEL+ -MONLY CALL$ ! 8RUNN]'S HI<40 ,? BLISS HELPS Y *ANGE UNWANT$ 2HAV- IORS4 ,X IS A MOOD ELEVATOR & AN EXCELL5T SUB/ITUTE = UNWANT$ 2HAVIORS4 ,:ILE EX]CIS+1 USE M5TAL IMAGERY ( LL DOLPH9S OR NEWBORN BABIES SWIMM+ JOY;LLY "? YR BODY4 ,"S PREGNANT "MS --------------------------------------#BBD TELL ME AB ! M5TAL IMAGE ( _! FETUS PLAY+ & RUNN+ ) !M4 ,IF Y C C>RY ^! HAPPY M5TAL PICTURES 96! EX]CISE P]IOD1 YR M9D & BODY W B5EFIT M F ! ACTIV;Y4 ,WE HOLD EMO;NAL T5.N 9 \R MUSCLE GR\PS4 ,Y C 4>M YR NEGA- TIVE ?"\S & T5.N 0"W+ & /RET*+ YR MUSCLES4 ,REMEMB]1 ! ^W .MO;N IS 3TA9$ 9 ! ^W .EMO- ;N4 ,X IS GD 6M$ITATE & D POSITIVE M5TAL IMAG+ DUR+ & AF EX]CIS+1 2C ^! PRACTICES FUR!R REDUCE _M PHYSICAL & EMO;NAL T5.NS4 ,P :O R\T9ELY EX]CISE /ATE !Y C RUN AWAY F _! NEGATIVE ?"\S & RETURN REFRE%$ &) NEW P]SPECTIVES4 ,ALB]T ,E9/E9 /AT$1 #DFE ,,PRENATAL ,,P>5T+ A#BBD 8,\R LEGS >E ! :EELS ( CR1TIV;Y40 ,AF EX]CIS+1 YR BODY NE$S "T 6RECOV]4 ,EX]CISE /RESSES \R BODIES &! REP1T$ /RESS & RECOV]Y CYCLES T1*ES \R BODIES & M9DS H[ 6RECOV] F /RESS4 ,A WELL-DESIGN$ EX]CISE PROGRAM GRADU,Y 9CR1SES ! "WLOAD ON YR MUSCLE GR\PS1 HE>T1 & LUNGS4 ,! GRADUAL 9CR1SE 9 9T5S;Y ) ADEQUATE P]IODS ( RECOV- ]Y W IMPROVE YR PO/URE1 LIKELY REDUCE YR *.ES ( L[] BACK PA91 &1 MO/ IMPORTANT1 GIVE Y ! /AM9A & MUSCLE 3TROL 6DELIV] YR 9FANT E6ICI5TLY4 ,Y W NE$ 6GIVE A NEW EX]CISE PROGRAM ?REE WEEKS ( REGUL> "W\TS ) 9CR1S+ 9T5S;Y 2F Y 2G9 6FEEL ! EMO;NAL E6ECTS (! PRO- GRAM4 ,9T]VAL TRA9+ IS A GD F/ /EP 9 DE- VELOP+ P]IODIC;Y SKILLS4 ,SET YR BUR/S ( MAXIMAL EF=T 6LA/ AB "O M9UTE & ALL[ TWO 6?REE M9UTES = RECOV]Y4 ,? "T SEQU;E DU- PLICATES ! P]IODIC;Y ( UT]9E 3TRAC;NS DUR+ 9T5SE LABOR4 ,DUR+ ! HI<-9T5S;Y P]IOD ( 9T]VAL TRA9+1 3C5TRATE ON PUTT+ =? MAXIMAL EF=T4 ,DUR+ ! RECOV]Y P]IOD Y W PRACTICE ! M5TAL "W ( /AY+ FOCUS$ &! DEEP #DFF ,,PRENATAL ,,P>5T+ B#BBD BR1?+ EX]CISES 6RELAX 9 PREP>,N =! NEXT BUR/ ( HI< 9T5S;Y4 ,Y MAY N 2 A# 6PHYSIC,Y TRA9 )! 9T5S;Y (A _W-CLASS A?LETE1 B Y C]- TA9LY C APPLY ! M5TAL ASPECTS ( SPORTS TRA9+ 6PREP>E M5T,Y1 _SU,Y1 & PHYSIC,Y = *ILDBIR?4 ,NUTRI;N ,MO/ PHYSICIANS GET V LL TRA9+ 9 NUTRI;N DUR+ _! M$ICAL S*OOL $UC,N4 ,I AM NO EX- CEP;N4 ,I _H 6LE>N AB NUTRI;N ON ! JOB4 ,:5 ,I 2G9 6TALK 6PATI5TS AB NUTRI;N ,I USU,Y --------------------------------------#BBE F9D _! EYES GLAZE OV]1 2C !Y F9D X S BOR+1 S ,I PLAN 6MAKE ? SEC;N %ORT & SWEET4 ,GD NUTRI;N DUR+ PREGNANCY IS IMPORTANT4 ,H[ Y EAT A6ECTS YR BABY'S NEUROLOGICAL DEVELOP;T4 ,MO/ P>5TS "K ?1 B "S DON'T "K H[ 6G AB IMPROV+ _! DIETS4 ,MY SU7ES;N IS SIMPLE4 ,/>T R1D+ FOOD LABELS4 ,!Y >E FULL ( USE;L 9=M,N4 ,DON'T LET ANY?+ PASS YR LIPS )\T F/ R1D+ ! LABEL4 ,Y W SOON #DFG ,,PRENATAL ,,P>5T+ A#BBE "K ! FAT1 PROTE91 & C>BOHYDRATE -POSI;N ( YR DIET4 ,YR GOAL IS 6DIVIDE YR CALORIES 96#BJ P]C5T PROTE91 #CJ P]C5T FAT1 & #EJ P]C5T C>BOHYDRATES4 ,I "K ^! RECOMM5D,NS1 B ,I H N"E BE5 A# 6FIGURE \ IF ,I AM EAT+ ! CORRECT PROPOR- ;NS1 S ,I DON'T NECESS>ILY EXPECT Y 6D X EI4 ,X IS SIMPL] 6SET ! GOAL ( 9CR1S+ ! AM.T ( PROTE9 & -PLEX C>BOHYDRATES 9 YR DIET )\T KEEP+ CLOSE TRACK (! PROPOR;NS ( NUTRI5TS 9 YR DIET4 ,J LOOK AT ! FOOD LA- BELS & BUY ONLY ^? ITEMS T MEET OR EXCE$ ! RECOMM5D$ PROPOR;NS ( NUTRI5TS Y WANT TO 3SUME4 ,/AY AWAY F ! C5T] AISLES 9 ! GROC]Y4 ,Y W F9D BETT] FOODS 02COM+ A P]IMET] %OPP]4 ,! FRUITS1 VEGETA#S1 M1TS1 & DAIRY PROD- UCTS >E ALL AL;G ! WALLS (! /ORE4 ,:5 Y V5TURE 96! C5T] AISLES Y W 2 TEMPT$ 0! PACKAG$ PROCESS$ FOODS T USU,Y 3TA9 M FATS1 SUG>S1 & SALT4 ,SIMPLE SUG>S CAUSE BIG SW+S 9 \R METAB- OLISM4 ,!Y GIVE U A RU% ( 5]GY T LA/S ONLY ?IRTY 6N9ETY M9UTES4 ,LAT] Y FEEL #DFH ,,PRENATAL ,,P>5T+ B#BBE ! 8LETD[N0 WE (T5 EXP]I;E AF EAT+ A M1L RI* 9 SIMPLE SUG>S4 ,! GOAL IS 6/ABILIZE YR BLOOD SUG> LEVEL 0EAT+ -PLEX C>BOHY- DRATES T D N CAUSE ! %>P RISES & PRECIPI- T\S DROPS 9 BLOOD SUG>4 ,:5 Y LOOK AT ! LABELS ON FOOD1 Y W F9D A SEC;N CALL$ ,TO- TAL ,C>BOHYDRATES1 : IS BROK5 D[N 96,DIE- T>Y ,FIB]1 ,SUG>S1 & "S"TS ,SUG> ,ALCO- HOLS4 ,Y W WANT 6KEEP DIET>Y FIB] HI< &! SUG>S & SUG> ALCOHOLS L[4 ,Y D N NE$ TO AVOID ! ALCOHOLS4 ,!Y >E N E?ANOL1 : IS ASSOCIAT$ ) FETAL ALCOHOL SYNDROME4 ,IF Y >E GO+ 6EAT A SUG> SNACK1 MAKE SURE T X IS D"O DUR+ ! "T ( "D T W N A6ECT YR P]=M.E4 ,X IS OKAY 6TR1T YRF 6YR FAVOR- ITE C&Y E ONCE &A :ILE1 B PL1SE KEEP X MOD]ATE4 ,Y W SOON LE>N H[ X ADV]SELY AF- FECTS Y4 ,I H BE5 A# 6DRA/IC,Y REDUCE ! AM.T ( SIMPLE SUG>S ,I --------------------------------------#BBF 9GE/ 0PAY+ ATT5;N 6H[ !Y MAKE ME FEEL4 ,AF ?REE WEEKS ( AB/A9+ F SIMPLE SUG>S1 ,I NO L;G] CRAVE !M4 ,ANO!R GUIDEL9E IS N 63SUME ANY?+ #DFI ,,PRENATAL ,,P>5T+ A#BBF T HAS M ?AN #CJ P]C5T ( XS CALORIES Z FAT4 ,"! >E N[ _M L[-FAT PRODUCTS ON ! M>KET T MAKE X M* EASI] = U ALL 6KEEP \R FAT 9TAKE D[N4 ,DUR+ PREGNANCY Y AL WANT 69CR1SE ! AM.T ( PROTE9 Y 3SUME4 ,YR PROTE9 S\RCE C 2 EI M1TS OR VEGETA#S4 ,J SET ! GOAL 6TAKE AT L1/ #BJ P]C5T ( YR CALORIES Z PROTE94 ,AN IMPORTANT WAY 6IMPROVE YR DIET IS TO EAT M FREQU5TLY4 ,TRY EAT+ YR L>G] M1LS 9 ! MORN+ & AT NOON & REDUC+ ! AM.T ( FOOD Y EAT AT NIE MO/ ACTIVE HELPS RESET YR METABOLISM S M (! NUTRI5TS 3SUM$ >E METABOLIZ$ & LESS >E /OR$ Z BODY FAT4 ,MO/ NUTRI;NI/S TELL U T X IS BE/ 6EAT SIX M1LS A "D4 ,TRY HI<- PROTE9 SNACKS DUR+ YR MID-MORN+ & MIDAFN BR1KS4 ,? W REDUCE ! WILD FLUCTU,N 9 BLOOD SUG> LEVELS T CAUSE MOOD SW+S & LOSS 9 EF- FICI5CY4 ,IF Y "W1 S]VE FRUIT JUICE & NUTS 9/1D ( C(FEE & SWEETS Z A SNACK =! NEXT MIDMORN+ &_/OR MIDAFN MEET+4 ,!N OBS]VE ! DI6];E 9 ! GR\P'S 9T]AC;N & PRODUCTIV;Y4 ,Y W 2 AMAZ$ AT ! *ANGE 9 2HAVIORS4 ,YR #DGJ ,,PRENATAL ,,P>5T+ B#BBF CO-"W]S' 2HAVIORS W 2COME YR [N LABORATORY 6OBS]VE ! P[];L E6ECTS FOODS H ON U4 ,X IS A GD IDEA = Y 6/>T ?9K+ ( FOODS Z DRUGS & 6TRY 6DET]M9E ! 3NEC;N 2T !M & YR MOOD & 5]GY LEVEL4 ,Y W 2 AMAZ$ AT H[ M* Y C LE>N AB NUTRI;N 0FOLL[+ ^! SIMPLE SU7ES- ;NS4 ,DO+ ? "W W 2COME EASI] ) "T & PRAC- TICE4 ,REMEMB] T X IS IMPORTANT "W &A WON- D];L WAY 6EXPRESS YR LOVE = YR UNBORN *4 ,DEVELOP+ ,YR ,PREGNANCY ,MIS.N ,/ATE;T ,A MAJOR -PON5T ( PUTT+ X ALL TGR IS GOAL SETT+4 ,9 *APT] #AB1 Y R1D T GOALS KEEP Y FOCUS$ ON BR1K+ "? ! 9EVITA# ROAD- BLOCKS PRES5T$ 0YR BUSY LIFE4 ,SETT+ DEM&+ GOALS & FOLL[+ YR PROGRESS T[>D !M >E /R;G MOTIVATORS = *ANG+ 2HAVIORS--! KEY 6PRE- NATAL P>5T+4 ,IF Y H N ALR D"O S1 N[ IS ! "T 6SET GOALS T /RET* YR SELF-IMAGE4 ,MAKE ^! --------------------------------------#BBG GOALS S DEM&+ T ONCE OBTA9$1 YR #DGA ,,PRENATAL ,,P>5T+ A#BBG SELF-E/EEM W SO>4 ,WRITE D[N YR GOALS &! R1SONS :Y !Y >E S IMPORTANT 6Y4 ,REMEMB] ,?OMAS ,$ISON'S /ATE;T :ILE TRY+ 69V5T ! LIT$ )! ,EGYPTIANS & HAS 3T9U$ D[N "? ! AGES Z AN EXCELL5T MANAGE;T TOOL4 ,BIG CORPOR,NS SP5D ?\S&S ( DOLL>S ON 3SULTANTS :O HELP !M DEVELOP MIS.N /ATE;TS1 GOALS1 & OBJECTIVES ) AC;N /EPS AL;G A "T L9E4 ,!Y 9VE/ ? K9D ( M"OY 2C X "WS4 ,! PROCESS FOCUSES YR 5]GY & ATT5;N ON :AT IS IMPORTANT R ?AN ON :AT IS URG5T & AIDS 9 MAK+ ! DI6ICULT *OICES Y FREQU5T- LY FACE DUR+ YR BUSY "D4 ,FE> IS A -MON MOTIVATOR1 B N A H1L?Y "O4 ,X ADV]SELY A6ECTS YR H1L? & T ( YR FETUS4 ,-MIT;T & LOVE >E ! POSITIVE MOTI- VATORS T BETT] S]VE Y1 B FEW P SET GOALS BAS$ ON !M4 ,Y NE$ 6LOOK DEEP 96YRF 64COV] :AT IS TRULY IMPORTANT 6Y4 ,N[ IS A GD "T 6REVIEW ! S5T;E /EMS ON SELF-E/EEM #DGB ,,PRENATAL ,,P>5T+ B#BBG Y WROTE 9 *APT] #AA 6FOCUS YR ATT5;N ON ! -PELL+ ID1LS Y 4COV]$ = ? PREGNANCY4 ,! KEY IS YR VI.N (A SU3ESS;L PREGNANCY & H[ Y TRANSLATE X 96GOALS & AC;N /EPS4 ,D Y TRULY FEEL -PET5T 6A*IEVE ! GOALS Y H SET8 ,IF N1 !N PL1SE REASSESS ! >1S 9 MY BOOK T Y LEFT UNF9I%$4 ,A KEY 6GOAL SETT+ IS N 6PO/P"O YR HAP- PI;S 6! "D Y A*IEVE YR ID1L4 ,Y NE$ 6F9D JOY &! S5SE ( A3OMPLI%;T 9 MOV+ T[>D YR PLANN$ OBJECTIVES4 ,Y W H M PL1SURE 9 "W+ T[>D YR GOALS IF Y ORI5T !M 6! NEW 2HAV- IORS Y WANT R ?AN 6! PREGNANCY \TCOME4 ,Y H M 3TROL OV] 2HAVIORS ?AN Y D OV] \T- -ES2 "!=E1 Y >E BETT] A# 6A*IEVE !M4 ,= EXAMPLE1 ATTITUDE IS C]TA9LY "U YR 3TROL4 ,A GD T>GET IS 6H ! POSITIVE EXPEC- T,N (! P[] ( SELF-TALK1 PRAY]1 & FAI?4 ,IF Y H ! FAI? T PRAY] IS P[];L1 X MO/ LIKELY W BE4 ,IF YR OBJECTIVE IS 6TAKE A FETAL LOVE BR1K ?REE "TS A "D1 Y >E M LIKELY 6BE SU3ESS;L ?AN IF Y SET A GOAL 6H A VAG9AL BIR? ) NO PA9 M$IC,N4 ,Y MAY H ! AMBI;N (A 8NATURAL *ILDBIR?10 B ? PLAN IS \ ( #DGC ,,PRENATAL ,,P>5T+ C#BBG YR 3TROL4 ,"! >E TOO _M V>IA#S OV] : Y H NO 3TROL1 S* Z ! NURS+ --------------------------------------#BBH & M$ICAL POLICIES ( YR BIR?+ PLACE1 2 X A HOSPITAL OR BIR?+ C5T]4 ,H["E1 Y C IMPROVE YR *.ES = 8NATURAL *ILDBIR?0 02+ M5T,Y & PHYSIC,Y PREP>$ 6GIVE YR BE/ EF=T T[>D A*IEV+ X4 ,Y >E PROBABLY 9 A *ILDBIR? CLASS1 & Y MAY H WRITT5 A BIR?+ PLAN T LI/S YR PREF]- ;ES DUR+ ! BIR? PROCESS4 ,Y MAY 9T5D 6PRE- S5T YR PLAN 6YR H1L? C>E PROVID]1 :O MAY OR MAY N TAKE X S]I\SLY4 ,X IS OKAY 6H BIR?+ PREF];ES1 B X IS F> BETT] 6H A PREG- NANCY MIS.N /ATE;T4 ,? W 2 ! /&>D 0: Y C JUDGE ALL YR ACTIVITIES & ^? ( YR LIFE "P- N] & H1L? C>E PROVID]S DUR+ ? PREGNANCY4 ,X W 2 YR B1CON 6GUIDE Y & ALL ^? :O >E TRY+ 6HELP Y H ! PREGNANCY \TCOME Y WI%4 ,X M/ 2 BAS$ ON PR9CIPLES T EMP[] Y TO MAKE DI6ICULT DECI.NS BAS$ ON YR ID1L4 ,IF Y H ! FEEL+ ( M1N+.S;S OR EMPTI;S 9 YR LIFE1 !N DEVELOP+ A P]SONAL LIFE MIS.N /ATE;T W QKLY CORRECT ? & W SET Y #DGD ,,PRENATAL ,,P>5T+ A#BBH ON A C\RSE T[>D FULFILL+ YR DR1MS4 ,6D ? E6ECTIVELY Y W RETURN 6! S5T;E /EMS & O!R SELF-EXPLORATORY "W Y DID 64COV] YR SECU- R;Y1 WISDOM1 & P[]4 ,? IS ! ESS;E T DEF9ES Y4 ,A PREGNANCY MIS.N /ATE;T %D 3TA9 ALL T IS UNIQUELY Y1 :AT Y WANT DUR+ YR PREGNAN- CY1 ! BIR?+ EXP]I;E1 &! RE/ ( YR LIFE ) YR NEWBORN *4 ,9 WRIT+ ! MIS.N /ATE;T1 LI/ :AT IS IM- PORTANT 6Y & :AT Y WANT P 6REMEMB] ( Y4 ,MY DAD ASK$ ME :5 ,I GRADUAT$ F COLLEGE 6WRITE MY EPITAPH4 ,I ?"\ X 0 A /RANGE RE- QUE/4 ,I _H NO ?"\S ( DY+4 ,AF ALL1 ,I _H TOO M* 6LIVE =4 ,MY F/ DRAFT 0 L;G & V AM- BIGU\S1 B Z ! YE>S PASS$1 & ,I 2CAME M FO- CUS$ 9 MY LIFE1 MY VALUES 2CAME CLE>]4 ,N[ MY EPITAPH IS MY P]SONAL LIFE MIS.N /ATE- ;T4 ,X DESCRIBES ME S WELL T ,I H /AT$ 9 MY W T X 2 ON MY TOMB/"O4 ,I WANT 6BE RE- MEMB]$ 0! ^WS1 8,A MAN :O LOV$ ,GOD &! LIFE ,HE GAVE HM40 ,) ? SIMPLE /ATE;T1 ,I H MY LIFE B1CON 6GUIDE ME "? ALL MY DECI- .NS4 ,:5 ,I FEEL MY VALUES >E FRAY+1 ,I REF] 6MY MIS.N /ATE;T T GR.DS MY #DGE ,,PRENATAL ,,P>5T+ B#BBH ?9K+ S T ,I MAKE DECI.NS BAS$ ON PR9CIPLES CORRECT = ME4 ,YR PREGNANCY MIS.N /ATE;T C 2 YR B1CON = DECI.N MAK+4 ,REFLECT BACK 6! EX]CISE ON VALUES CL>IFIC,N 9 *APT] #AH --------------------------------------#BBI & WRITE ^? VALUES 96YR MIS.N 9 3CISE /ATE- ;TS4 ,Z YR PREGNANCY PROGRESSES1 YR LIFE W 2COME M -PLEX1 & Y W 2G9 6FEEL "T -PRES.N4 ,:5 ? HAPP5S1 YR PREGNANCY MIS.N /ATE;T W BR+ Y BACK 6:AT IS IMPORTANT4 ,/EPH5 ,COV- EY SU7E/S T 9DIVIDUALS N ONLY H A P]SONAL MIS.N /ATE;T1 B T FAMILIES DEVELOP "O TOO4 ,SETT+ GOALS1 DESCRIB+ AC;N /EPS1 & DEVEL- OP+ "T L9ES 2COMES M* EASI] ) PRACTICE4 ,:5 Y F9I% ? PROCESS YR LIFE W *ANGE4 ,Y W NO L;G] 2 REACT+ 6LIFE'S PREDICA;TS4 ,Y W 2 MAK+ DECI.NS BAS$ ON YR MIS.N /ATE;T4 ,YR FRS W NOTICE T YR LIFE HAS DIREC;N & AN IMPORTANT PURPOSE T BR+S Y EXCITE;T & -MIT;T4 ,SU3ESS;L P :O USE GOAL SETT+ /ATE T WRIT+ D[N _! DR1MS & SETT+ UP AC;N /EPS AL;G A "T L9E IS AN 5JOYA# PROCESS4 #DGF ,,PRENATAL ,,P>5T+ A#BBI ,X'S A GRT MORALE BOO/]4 ,:5 !Y PROGRESS AL;G _! "T L9E ( AC;N /EPS1 _! SELF-E/EEM SO>S1 FILL+ !M ) POSITIVE 5]GY4 ,( C\RSE1 WE >E N ALW SU3ESS;L4 ,AT "TS WE FAIL TO MEET ! D1DL9E ( AN AC;N /EP1 B ? DOES N DIV]T U F MOV+ T[>D \R ID1L4 ,! PROGRESS WE MADE 2F 2+ ?W>T$ C 2 US$ 65H.E \R SELF- E/EEM & DRIVE 6P]SEV]E "? ! FRU/RAT+ OB/A- CLES4 ,:5 Y MEET ADV]SITIES1 RENEW YR 5?U- SIASM & D$IC,N 0REVIEW+ YR MIS.N /ATE;T ( LOVE & -MIT;T = YR UNBORN * & FAMILY4 ,RE- MEMB]1 X IS M* EASI] 6RENEW YR -MIT;T :5 Y >E /RIV+ =A 2HAVIOR *ANGE OR A P]SONAL QUAL;Y R ?AN AN EXPECT$ \TCOME ( YR PREG- NANCY4 ,GETT+ ,/>T$ ,BIG "Q3 ,": D Y F9D ! MOTIV,N 6/>T8 ,= EXAMPLE1 YR MIS.N /ATE;T MAY 3TA9 ! ID1L ( EAT+ & EX]CIS+ CORRECTLY4 ,Y SET GOALS TO EX]CISE DAILY1 FOLL[+ ! GUIDEL9ES ( YR H1L? C>E PROVID]1 & 6EAT FIVE H1L?Y M1LS A "D =! RE/ ( ? PREGNANCY4 ,Y !N C #DGG ,,PRENATAL ,,P>5T+ B#BBI USE YR APPO9T;TS ) YR H1L? C>E PROVID] Z MILE/"OS ON A "T L9E 6M1SURE YR PROGRESS T[>D ^! GOALS4 ,Y CD 2G9 0WRIT+ D[N ON PAP]1 8,DUR+ ! NEXT #AD "DS ,I W EX]CISE SEV5 "TS = #BJ M9UTES )A T>GET HE>T RATE ( #ABJ B1TS P] M9UTE40 ,! NEXT /EP --------------------------------------#BCJ MAY 2 6S*$ULE ! EX]CISE "TS ) YRF UNTIL YR NEXT PREGNANCY *ECKUP1 &! F9AL /EP CD 2 TO KEEP TRACK ( YR ABIL;Y 6FOLL[ "? ) YR GOALS4 ,I -MONLY HE> MY PATI5TS -PLA91 8,MY LIFE IS S BUSY T ,I DON'T H "T 6D ! ?+S ,I "K >E IMPORTANT4 ,I AM TOO BUSY DO+ :AT HAS 6BE D"O N[40 ,_M P FEEL T _! LIVES >E \ ( 3TROL4 ,^! PATI5TS >E RESPOND+ 6:AT IS URG5T R ?AN 6:AT IS IMPORTANT4 ,SPECIFIC GOALS ATTA*$ 6A MIS.N /ATE;T SET YR PRIOR- ITIES & HELP Y ANSW] ! "Q3 ,IS ? ! BE/ USE ( MY "T8 ,IF Y FEEL A "T CRUN*1 !N />T BY TAK+ SMALL /EPS T GIVE Y IMM REW>DS = DO+ "S?+ WOR?:ILE = Y & YR UNBORN *4 7,PL1SE SEE ! SEC;N ON "T MANAGE;T LAT] 9 ? *APT] = M 9=M,N ON F9D+ "T = YR #DGH ,,PRENATAL ,,P>5T+ A#BCJ PREGNANCY47 ,REMEMB] T SU3ESS IS N A -PETI;N4 ,DON'T M1SURE YR SU3ESS 0! FE$BACK OR APPROVAL ( O!RS4 ,"! >E _M P :O \TW>DLY APPE> SU3ESS- ;L B P]SON,Y >E FAILURES1 2C !Y H N R1*$ _! POT5TIAL4 ,SU3ESS IS N 2+ ! BE/ AM;G YR PE]S4 ,SU3ESS IS DO+ YR P]SONAL BE/4 ,! IMPORTANT "P ( GOAL SETT+ IS ! 3TRACT Y MAKE ) YRF4 ,DON'T DEM1N YRF IF Y FAIL ? EX]CISE4 ,REMEMB]1 9 FAILURE "! IS ALW A LE>N+ PROCESS T W HELP Y ) YR NEXT AT- TEMPT4 ,Z L;G Z Y KEEP TRY+ Y W N"E 2 A FAILURE4 ,X IS F> BETT] 6TRY & FAIL AT A GOAL ?AN N 6TRY AT ALL4 ,:Y ,D ,S ,FEW ,SET ,GOALS8 ,IF GOALS C D :AT !Y DID =! #AIEC GRADU- ATES ( ,PR9CETON ,UNIV]S;Y1 Z 4CUSS$ 9 *APT] #AB1 !N :Y DON'T M P USE GOAL SETT+ 6IMPROVE _! LIVES8 ,"! IS NO D\BT T GOALS "W4 ,A FEW (! -MON R1SONS = N SETT+ GOALS >E 4CUSS$ 2L4 ,R1D ON & SEE IF ANY ( !M EXPLA9S :Y Y H N US$ GOAL SETT+ 9 #DGI ,,PRENATAL ,,P>5T+ B#BCJ YR P]SONAL LIFE4 ,Y MAY ?9K T Y H D"O WELL DUR+ YR LIFE )\T SETT+ GOALS4 ,? IS A V 3V5I5T & POPUL> IDEA4 ,:5 Y DON'T H A MIS.N /ATE;T1 Y >E /AT+ T LIFE IS EASY & :AT"E HAPP5S IS OKAY4 ,Y >E L1V+ ! FUTURE 6*.E1 & Y W LIVE )! 3SEQU;ES4 ,I 4AGREE ) ? -PLAC5T ATTI- TUDE4 ,N --------------------------------------#BCA HAV+ A LIFE MIS.N IS L A SAIL+ %IP L1V+ ! H>BOR & ALL[+ ! W9D DIREC;N 6DICTATE H] DE/9,N4 ,? MAY 2 ! EASY WAY 6L1VE ! H>BOR1 B X IS N AN E6ECTIVE WAY 6SAIL A %IP4 ,%E IS LIKELY 6REMA9 ADRIFT 9 ! MI4LE (! OC1N =! RE/ ( H] EXI/;E4 ,)\T GOALS1 Y >E SETT+ YR LIFE ADRIFT ) LL *.E ( A*IEV+ HAPPI;S & PROSP];Y4 ,) GOALS Y SET YR LIFE ON C\RSE 6BR+ AB :AT Y 2LIEVE IS IMPORTANT4 ,I -MONLY HE> P SAY !Y H GOALS1 B !Y KEEP !M 9 _! H1DS & D N WRITE !M D[N4 ,)\T A WRITT5 GOAL1 YR ?"\S >E J WI%ES T Y W TRY 6A*IEVE "S"T 9 ! FUTURE :5 Y H "T4 ,? L1DS 6PROCRA/9,N & DIM9I%$ SELF-E/EEM1 A -MON & UN=TUNATE WAY 6LIVE LIFE1 &A #DHJ ,,PRENATAL ,,P>5T+ A#BCA -PLETE WA/E ( YR ,GOD-GIV5 TAL5TS4 ,? AT- TITUDE ROBS Y ( S M* JOY & EXCITE;T4 ,! PLAN & AC;N /EPS Y SET AL;G A "T L9E W IN- CR1SE YR 5?USIASM & EXCITE;T 6S* HI< LEV- ELS T Y W REP1T ! PROCESS OV] & OV]4 ,Y W ASK YRF1 ,:Y HAV5'T ,I D"O ? 2F8 ,BIR?+ IS A MAJOR QUE/1 "O T IS WOR?Y ( BR++ =? ALL ( YR TAL5TS & SKILLS4 ,DEVEL- OP+ A MIS.N /ATE;T & SETT+ GOALS IS ! WAY 64COV] & USE YR TAL5TS4 ,X W IMPROVE YR H1L? & T ( YR UNBORN *4 ,REMEMB] 6WRITE YR GOALS D[N & BR1K !M UP 96M1SURA# /EPS4 ,>- RANGE ! AC;N /EPS ON YR DAILY PLANN] OR >.D YR M$ICAL APPO9T;TS S Y W H A S5SE ( URG5CY 6A3OMPLI% !M4 ,YR MIS.N /ATE;T NE$S 6BE 3SI/5T ) YR 2LIEF SY/EM4 ,SETT+ HI< ID1LS & A*IEV+ !M IS ! HI?4 ,MANAG+ ,"T ,:5 >E Y GO+ 6D ALL ! "W SU7E/$ 9 ? BOOK8 ,SETT+ GOALS MAY TAKE "T Y ?9K Y DON'T H 9 YR BUSY S*$ULE4 ,Y C'T #DHA ,,PRENATAL ,,P>5T+ B#BCA R1* ALL ( YR GOALS AT ONCE4 ,Y H 6MANAGE !M "? ! M$IUM ( "T4 ,S ": >E Y GO+ 6F9D ! "T8 ,Y />T 02+ A "T WAT*DOG4 ,TRY 6BUDGET X L Y D M"OY4 ,X'S 9T]E/+ T MO/ ( U LE>N H[ 6MANAGE M"OY1 B FEW "K H[ 6MANAGE "T4 ,WE C GET PROMOT$ 6E>N M M"OY4 ,WE C BORR[ X1 SAVE X1 OR 9VE/ X4 ,:AT IS 9T]E/+ AB "T IS T WE ALL H ! SAME AM.T ( X4 ,X IS UNIV]S,Y 4TRIB- --------------------------------------#BCB UT$4 ,"! IS NO WAY 6BANK X1 9VE/ 9 X1 OR BORR[ X4 ,:5 X PASSES1 X C'T 2 RETRIEV$4 ,T MAKES X M PRECI\S ?AN M"OY4 ,I ?9K ( "T Z MY MO/ IMPORTANT RES\RCE NEXT 6MY H1L?1 B ,I "K M* M AB /AY+ H1L?Y & H&L+ M"OY ?AN ,I D AB MANAG+ "T4 ,H[ D "S P GET M D"O DUR+ ! "D :5 ALL ( U H ! SAME AM.T ( "T8 ,^? :O A3OMPLI% M H LE>N$ ! IMPORTANT LIFE SKILL ( 2+ E6EC- TIVE1 : IS DI6]5T F 2+ E6ICI5T4 ,"S C GET A JOB D"O 9 LESS "T 0DO+ X LESS WELL1 B !Y >E USU,Y N Z E6ECTIVE4 ,9 ! L;G RUN 9EPT P SP5D M "T CORRECT+ :AT 0 D"O #DHB ,,PRENATAL ,,P>5T+ A#BCB 9CORRECTLY 9 ! F/ PLACE4 ,X IS F> M IMPOR- TANT 6BE E6ECTIVE & 6G = QUAL;Y ?AN 6BE E6ICI5T4 ,IF Y DON'T H ! "T 6D X "R ! F/ "T1 !N :5 D Y ?9K Y W F9D ! "T 6D X OV]8 ,! WAY 6BE M E6ECTIVE IS 6S*$ULE "T 6RE- FLECT ON YR GOALS & PROGRESS AL;G YR SET "T L9E4 ,Y W 2 BETT] GUID$ 0US+ SPECIFIC1 DEM&+ GOALS T >E EASILY M1SURA# AL;G YR "T L9E4 ,PL1SE SET A GOAL 6MANAGE YR 5]GY LEVELS4 ,? W KEEP YR 5]GY 9 ! POSITIVE SIDE (! BAL.E %EET & W KEEP Y AWAY F *RON- IC /RESS & FATIGUE T >E S DE/RUCTIVE 6BO? Y & YR UNBORN *4 ,I 2LIEVE E6ECTIVE P LE>N 6MAKE DECI.NS E>LY 9 ! PROCESS4 ,!Y >E WILL+ 6TAKE A RISK 6GET />T$ & MODIFY ! PLAN Z !Y G4 ,X IS F> BETT] 6TAKE RISKS E>LY 9 A*IEV+ A GOAL4 ,? IS TRUE 9 9VE/+ =A RETIRE;T NE/ EGG Z WELL Z SETT+ "T MANAGE;T GOALS4 ,ALL *AMPIONS 7 2G9N]S :5 !Y />T$ & MO/ ( !M RISK$ PLAY+ ! FOOL E>LY 9 ! GAME 6A*IEVE _! GOAL ( *AMPION%IP /ATUS4 ,*AMPIONS 3T9- U,Y /RIVE 6BE AT _! BE/ 0US+ ! SKILLS DIS- CUSS$ 9 ? BOOK4 ,!Y H ! EXPECT,N ( #DHC ,,PRENATAL ,,P>5T+ B#BCB A*IEV+ _! GOALS & >E WILL+ 6PAY ! PRICE4 ,A WAY 6GET 3TROL ( YR "T IS 6BE 3SCI\S (! "T Y WA/E4 ,WRITE A DAILY LOG4 ,? IS L *ECK+ YR EXP5SES AG/ A BUDGET4 ,MO/ P :O TAKE ! "T 6WRITE A "T LOG F9D \ T "! >E _M H\RS DUR+ ! "D T C 2 US$ M E6ICI5TLY4 ,Y C /OP WA/+ "T4 ,REMEMB] 6D :AT IS IMPORTANT R ?AN :AT IS URG5T4 ,"! >E "TS :5 ! IMPORTANT ?+ 6D IS 6RE- COV] F ! /RESS ( DO+ :AT IS URG5T EV5 :5 FAC$ ) DO+ O!R URG5T TASKS4 ,X IS AL IM- PORTANT 6REASSESS YR GOALS EA* QU>T] TO --------------------------------------#BCC 2 SURE T !Y >E / 9 ! PROP] RANK ( IMPORT.E Z /AT$ 9 YR MIS.N /ATE;T4 ,PLAN YR PREG- NANCY BACKW>D1 F ! BIR? ( YR * AT T]M 6": Y >E "R N[4 ,TAKE ! RISK E>LY 9 ! PREGNAN- CY 6SET GOALS 6*ANGE 2HAVIORS4 ,DEVELOP A PLAN & TAKE BOLD /EPS T[>D A*IEV+ X4 ,/>T N[4 ,D N WA/E ANY M "T4 ,X IS TOO PRECI\S4 ,TAKE A ,FETAL ,LOVE ,BR1K ,N[ IS ! "T 6A3EPT ! #DHD ,,PRENATAL ,,P>5T+ A#BCC RESPONSIBIL;Y ( GIV+ YR UNBORN * ! GIFT ( UNCONDI;NAL LOVE T ONLY Y C GIVE4 ,3TRACT ) YRF 6/>T )A POSITIVE M9D-SET1 WRITE AN EXCIT+ MIS.N /ATE;T1 SET "S *ALL5G+ GOALS1 DEVELOP AC;N /EPS &A "T L9E4 ,!N -MIT 6/>T N[ 6LE>N 6RELY ON YR 2LIEFS1 DEVELOP ! HABITS ( PRAY] & POSITIVE SELF-TALK1 3QU] YR FE>S1 5H.E YR SELF-E/EEM1 & F9,Y PRAC- TICE M$IT,N & M5TAL IMAGERY4 ,MAKE ! DECI.N 6TAKE A FIFTE5-M9UTE FE- TAL LOVE BR1K ?REE "TS A "D4 ,/RUCTURE ! "T >.D YR P]SONAL & PROFES.NAL S*$ULES4 ,! F/ FEW FETAL LOVE BR1KS MAY 2 = WRIT+ D[N YR GOALS OR F9I%+ ! ASSIGN;TS 9 ! PREVI\S *APT]S4 ,LAT] Y C USE !M 6EX]CISE1 6EAT A H1L?Y SNACK1 OR 6PRACTICE A NEW M5TAL SKILL S* Z PRAY]4 ,J GET />T$ & MAKE ! FE- TAL LOVE BR1K A HABIT4 ,X W S]VE BO? Y & YR UNBORN * WELL4 ,Z Y "W "? ! /EPS 9 ? BOOK1 Y W CR1TE NEW USES = YR FETAL LOVE BR1KS4 ,E>LY 9 ! PREGNANCY Y MAY 2 "W+ ON *ANG+ RISKY 2HAV- IORS S* Z YR NEGATIVE 9T]NAL *ATT]BOX1 N EAT+ CORRECTLY1 OR N EX]CIS+ #DHE ,,PRENATAL ,,P>5T+ B#BCC REGUL>LY4 ,LAT] Y W PRACTICE RELAX,N & M5- TAL IMAGERY 6-MUNICATE ) YR UNBORN * & PREP>E = 2+ M5T,Y & PHYSIC,Y R1DY = LABOR4 ,PSY*OLOGI/S H TAUE ! M LIKELY Y >E 6BE SU3ESS;L4 ,PROFES.NAL T5NIS PLAY]S H RITUALS !Y USE 2F MAT*ES & 2T PO9TS DUR+ ! MAT*4 ,X DOES N MATT] :AT --------------------------------------#BCD HAS HAPP5$ DUR+ ! LA/ HI<-9T5S;Y P]IOD ( PLAY4 ,!Y ALW PREP>E =! NEXT PO9T 9 ! SAME WAY4 ,? KEEPS !M F FALL+ A"P 9 TIIES 6HELP !M GET 96! HI< POSITIVE 5]GY /ATE =! NEXT PO9T4 ,AF ! PLAY IS OV] !Y QKLY %IFT 96L[ POSI- TIVE 5]GY /ATE 0US+ RITUALS ( #DHF ,,PRENATAL ,,P>5T+ A#BCD DIAPHRAGMATIC BR1?+ & M5TAL IMAGERY4 ,ALL ? HELPS !M PREP>E = _! BE/ P]=M.E4 ,LIFE1 L A T5NIS MAT*1 IS ! PULS,N 2T /RESS & RECOV]Y4 ,IF Y FEEL /RESS$1 YR LIFE IS \ ( BAL.E & Y >E N TAK+ 5 "T = RE- COV]Y4 ,*ANGE YR ATTITUDE 6LOOK AT PRO#MS Z *ALL5GES T OP5 NEW OPPORTUNITIES4 ,) PROP] ATTITUDE & BAL.E 2T /RESS & RECOV]Y1 YR MOTIV,N1 5]GY LEVEL1 & _S W SO>4 ,YR 3FID;E W 2 SKY-HI< & YR P[]S ( 3C5TR,N W 2 /R;G] ?AN "E4 ,:5 Y 2G9 6EXP]I;E ?1 CELE- BRATE YR VICTORY4 ,Y >E ON YR WAY 6TAK+ *>GE ( YR PREGNANCY \TCOME4 ,REMEMB]1 "! >E NO FAILURES DUR+ ? PREG- NANCY1 J LE>N+ OPPORTUNITIES4 ,TAKE EA* AC;N /EP "O AT A "T1 ) YR M9D SET ON YR GOAL4 ,BUILD NEW HABITS 6C>RY Y 6YR GOALS4 ,BO? Y & YR UNBORD * >E PROJECTS 9 PROG- RESS4 ,9 "TS :5 ,I AM *ALL5G$ 0LIFE EV5TS1 ,I AM REASSUR$ 0,*RI/'S ^WS1 8,S ,I TELL Y1 :AT"E Y ASK = 9 PRAY]1 2LIEVE T Y RCVD X1 & X W 2 YRS40 99#D #DHG ,,PRENATAL ,,P>5T+ B#BCD #DHH ,,PRENATAL ,,P>5T+ #BDA ,,NOTES ,',NOTE REF];ES >E PRES5T$ 9 ! FOL- L[+ ORD]3 PR9T PAGE NUMB]1 REF];E 9DI- CATOR1 BRL L9E NUMB]4,' #AI ,CR1T+ ,FETAL ,LOVE ,BR1KS 0,PUTT+ ,X ,ALL ,TGR A#BJG 99#A L#AD ,S4 ,COVEY1 ..,! ,SEV5 ,HABITS ( ,HIK3 #AA3#BD1 ,NEW ,REVIS$ ,/&>D ,V].N4 #DHI ,,PRENATAL ,,P>5T+ A#BDA #DIJ