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JUST FOR MOM

Return to work or stay at home?
Happy Mother's Day, Mommy
Reclaiming yourself after baby
How to instantly look 12 lbs slimmer
Mompreneurs: motherhood sparks business ideas
Active Mommy

 

 

 

 

 

 

 

 

 

 

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Return to work or stay at home?
by Daniela Ginta
As printed in the Summer 2008 issue of Urbanbaby & Toddler magazine

While pregnant with my oldest son, I held two jobs: a full-time position in a life sciences university lab, and a part-time teaching position at another school. Both were equally rewarding jobs, and both promised to be there after the maternity leave was over. I was convinced that I would be there, too, at some point. Although I still teach occasionally, most of the time I work from my home office, knowing that I won’t go back to working full-time away from home, unless I am forced to. Regrets? No. Frustrated every now and then? Yes. But then again, we all get frustrated occasionally and think that the grass is greener on the other side. Whether you choose to be a stay-at-home mom or a working mom, the most important thing is to feel comfortable with your decision, rather than envious or guilty. Mothers nowadays are exposed to a great deal of society pressure when they have to decide which road to take. The answer to this dilemma should be a family affair. Give yourself enough time to think it over, and even more time to settle in your new role.

The facts. You work full-time, love your job and the comfort associated with a steady pay cheque, but baby will join the family soon and you’ll have to decide whether to return to work or to stay home with your new bundle of joy. Since December 2000, the Canadian Unemployment Insurance Act grants up to 52 weeks of parental leave to new parents–yes, not just mothers, since 35 of the 52 weeks can be shared between the parents–with weekly benefits of up to a maximum of $413. In order to qualify for the leave, future parent must have at least 600 working hours in the last 52 weeks.

So you have it all planned out: you enjoy your year-long leave while you search for a decent childcare solution for your little one, so you can return to work after the baby’s first birthday. If this is true, you are like the almost 80 percent of mothers who did just that in 2000 and 2001, according to an article published in Statistics Canada Catalogue in March 2003. But what if you change your mind and don’t want to return to work, at least not for the next several years, opting instead to stay home full-time with your child? Both solutions are equally viable, so choose what works best with your personality and financial situation. Read on.

Work it is then. Maria Lovas (not her real name), Vancouver mother of two, knew from the beginning that she would be a working mother.

“I love my job and I love my children, but I would be miserable if I’d have to stay home full-time,” Lovas says. Yes, sometimes it gets tough, she admits, especially when her work schedule overlaps with pick-up time at her son’s school or when she has to go on business trips.

Life is unpredictable even with the best of scheduling, though, so it is important for children to learn one can find solutions even when all seems chaotic. Working away from home doesn’t mean that you are less involved in your children’s lives either. You have the evening and weekends to connect and spend time together.

“I make time for my kids every night, no matter how tired I am,” Lovas says.

Drawbacks? “Ideally, I would love to have a little time for myself, but that will come when my children will be older,” she confesses. Overall, she says, “I would not change a thing, but it took me a while to get over the guilt of leaving my children to go to work.” Take-home message: Knowing that children are happy and well taken care of helps mothers get over the guilt feelings of leaving baby in someone else’s care.

Other moms find it easier to work from home, or if they can stay home one day a week. Alicia Tremont (not her real name), mother of two children aged 5 and 10, returned to work full-time after staying home for the first couple of years and then working part-time. Having a day off every week made a huge difference for everyone in the family. Tremont says. Full-time work, although great financially, can be very exhausting. If you experience high work-related stress, make sure you talk to your doctor about it and talk to your employers about alternative options.

A new trend these days is working from home—whether self-employed or working for an employer—while a babysitter looks after your child. Working from home will force you to sharpen your time management skills and establish clear boundaries when deadlines approach. Needless to say, chatting on the phone or checking emails every half an hour will not help you deliver projects in due time. Work discipline is hard to achieve but totally worth it and indispensable to the work-at-home parent.

Staying at home and loving it. Patricia Howe (not her real name) laughs as she says that some people think of stay-at-home moms as on a “permanent vacation.”

“It’s hard work, and you never get a break, but I love it,” Howe says. “I want to be there for my children especially during the first years of life.”

Howe, a nurse in her previous career, says that not being able to be on her son’s side permanently while he was sick four years ago, greatly influenced her decision to become a stay-at-home mom. The reward of being home with your children and witnessing the little things that make life with a child so rich is an amazing feeling that stay-at-home parents agree is priceless. But being a full-time parent is not easy. You miss the adult conversations, uninterrupted by little hands pulling at you; having a cup of tea with a mom friend during a play date is a great opportunity to talk about other things than bibs, burps and potty training.

If you opt to stay home with your children, make sure your partner shares the load too. Mothers who look after the children all day long are entitled to have a second to themselves, while Dad takes care of the kids. Housework is yet another dilemma. Find a system that works for everybody in the family. Mothers cannot be expected to do all the work, and dads need to remember that every bit of help counts. Yet there will be days when teething or a stubborn runny nose will not leave any room for cleaning the house or cooking. Even with piles of dirty dishes in the sink and pasta and cheese for lunch, you have to be able to see the silver lining. Children don’t need a perfect environment. It is great for them to learn that cuddling to read a book when most needed or comforting a sick child comes before a pile of dishes.

Drawbacks? Yes, Howe admits, she misses going to work where she had her alone time, but life is definitely less hectic since she decided to stay home. When chaos seems to take over, just remember the magic old words “This too shall pass,” Because it will.

Money matters. Whether we want to admit it or not, a baby will challenge the financial balance of a household. Often times, the decision to return to work is not based on what your heart wants but what has to be done in order to pay the bills. Although lower income was associated with a quicker return to work, according to the above-mentioned study, there are now more possibilities for mothers who want to enjoy more time with their child but have to provide as well.

If you were the principal breadwinner in the family before baby, giving up work even for a couple of years might be too difficult financially. Talk to your partner about becoming a stay-at-home dad at least until a more permanent solution is found. Talk to your employer about working from home or moonlighting every now and then to meet the deadlines. Finding a family-friendly employer is not easy but well worth the effort.

If your children are all young and still in daycare, it might be worth trying to find a reliable nanny instead. Unless your job is an absolute must you can also consider staying home temporarily, if daycare costs run too high.

Wherever you turn your head these days, the great debate is on. The stay-at-home moms versus working moms debate is bound to make a few feathers ruffle here and there. There is no perfect answer, but the possibilities are plenty. No one is supposed to judge your decision and you should not look to anyone for approval. Sure, we want our children to have the best care, whether at home with a parent or another trusted caregiver, or in a certified daycare setting, but at the same time, parents have to be happy with the decision too. Every generation of mothers will face the dilemma of whether to return to work or to stay home with the children. There is no answer to fit everyone needs and wishes, which makes it utterly important for every mother to follow her heart, ponder over the reasons to go one way or another, and ultimately trust her own judgment.

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Happy Mother’s Day, Mommy
by Sarah Juliusson
As printed in the Spring 2008 issue of Urbanbaby & Toddler magazine

As Mother’s Day approaches you may be looking forward to breakfast in bed, a bouquet of flowers, and handmade gifts from your little ones. It is a day of recognition, honouring, and celebration. We eagerly anticipate the special attention and care, knowing that the next day life will return to our normal routine once again.

While the loving care of our family is much appreciated, this is also an opportunity to explore the ways in which we take loving care of ourselves.

What does self-care look like in your life? You may first find yourself reflecting on how much you are exercising, your nutrition, or when your last pedicure was. Self-care is a popular term these days, and physical self-care seems to be the centre of attention.

Whole self-care, however, goes far beyond exercise and pedicures. It brings the recognition, honouring, and celebration that we experience on Mother’s Day into our everyday life. According to Renee Trudeau, author of The Mother’s Guide to Self-Renewal, “eliminating critical thinking, not over-scheduling, releasing the need to be perfect, going on dates with your partner or yourself, saying ‘no,’ refusing to do things out of guilt, and giving yourself much-needed rest and downtime to refuel are also integral to total self-care.”

Recognition
Perhaps the very foundation of self-care is recognition, a step so simple and essential and yet often overlooked. As we busily care for our loved ones, so often we do not make the space to recognize our own needs. Imagine a mother, who every morning makes breakfast for the family, and ends up not having time to feed herself. Or the mother who looks in the mirror and realizes, five hours into the day, that her shirt is on inside out. Sound familiar? In order to care for ourselves, we must first recognize our needs and of course our limits. This May, give yourself the gift of a morning check-in. Before you get out of bed, stop and take a moment to check in with yourself. What do you need today in order to be healthy in body, heart, and mind?

Honouring
Once we take the step of recognizing our needs and limits, we must take the brave step of honouring them! So many of us tend to overschedule ourselves with work and family commitments, saying ‘yes’ to new projects when deep down we can’t imagine where that energy will come from. In our busy world, it is easy to set aside our needs and limits with the hope that this will somehow lead to a better life for us and our family. When we honour our needs and set our limits, we make room for a new way of life to emerge. Releasing the need to be perfect, we embrace instead the mantra “good is good enough,” and in doing so, discover that we can better care for ourselves and our family.

Celebration
Living our lives in a way that is “good enough” and honours our needs and limits rather than continually striving for more opens the way for celebration.

This May, celebrate the small moments rather than focusing on your long list of things yet to be done. When we release the big picture and allow ourselves to become fully engaged in the present moment, we can truly enjoy what is. When you get to the gym, or you finally sign up for that ceramics class, celebrate! Treat yourself to an extra half hour at a café after the class ends before you go home again. When you say ‘no’ to a new commitment, chase away the guilt by looking at yourself in the mirror and saying a quiet thank-you to yourself. Go out on a date with your partner or a dear friend and consider together ways you can bring a sense of celebration into your everyday life.

Making it last
Mother’s Day doesn’t have to be just one day. We have the choice to make a daily gift to ourselves of recognition, honouring and celebration. Perhaps the greatest gift of all is being better able to care for our families by caring for ourselves.

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Reclaiming yourself after baby
by Lara Leontowich
As printed in the Winter 2006 issue of Urbanbaby & Toddler magazine.

One of the most important things you can do for your family is to take care of yourself. But how many of us actually take this message to heart?

Before I had my baby I thought I was prepared. I read the books. I took the prenatal classes. What I wasn’t ready for was the radical transformation from Singlehood to Motherhood. I quickly went from being a successful business professional to a sleep-deprived mom whose big excitement was an afternoon nap (if I could manage that) and watching reruns of Friends. I had to fit it all in between feedings and tidying the house.

In the first few weeks of my son’s life, it seemed that all my time was spent feeding and bathing him all the while trying to figure out what this little person required of me.

I looked and felt awful. Personal grooming seemed unnecessary. It didn’t seem to matter much. After all most of my days were spent indoors. That was good considering that I had decided at that time that putting on makeup was too much work. I barely found time to shower and select shoes that match or enough energy to brush my hair.

Now, two years later I can’t imagine going back to Singlehood as I love Motherhood more and more each day. I have learned though trial and error that in order to be true to myself, I must find simple ways to pamper myself. I need to do that in order to be a better mother to my son and to continue to foster relationships and talents that meant so much to me in my single years. So take it from this mom: it is possible to find time for that a quick shower or new hairstyle. Here’s how you can do it.

Take Some Mommy Time
Pamper. Pamper. Pamper. Find at least 15 minutes a day just for you! Whether its curling up with a good novel (no baby books allowed); taking that much needed shower before your partner goes to work; going to the spa or attending an evening out with other moms. Just do it! You’ll not only feel rejuvenated, you will also feel renewed and ready for whatever your day entails.

Mommy See Mommy Do
Staying fit and healthy is a lifelong goal that you pass on to your children. How about a noon-time walk, a family hike or a swim with other mom and babes? Physical activity lets you enjoy the outdoors and deal with stress while boosting your self-esteem. And it takes only 30 minutes a day to get you on the right track to a healthy and active lifestyle.

Look Your Best ALWAYS
Whether it is lipstick, eye shadow or perfume – take time for you. Whatever it takes for you to feel wonderful, take time to apply some every morning then reapply often. For fun, try a new hair style, tie on a scarf or indulge in a new pair of earrings. And remember to smile. You’ll feel better and more confident to take on your day.

Out With the Old
Can you see yourself on an episode of What Not to Wear? How many of you still wearing your old pregnancy pants or wearing those same black sweat pants day after day? How you take care of yourself shows how you feel about yourself inside and out. Wear clothes that fit and give away the ones you never wear. Don’t wait to lose those extra 20 pounds that you gained before the baby, before purchasing a new outfit. Treat yourself. You deserve it.

A Time to Shine
Your maternity leave should be a wonderful time to bond with your new baby. It can also be your opportunity to try something new that you probably didn’t have time for when you were working. Consider taking up painting, salsa dancing or writing. You have a year or more of precious time. Try something new or develop an interest you’ve always had.

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How to instantly look 12 lbs slimmer
by Kimberley Foster, MD
As printed in the Winter 2006 issue of Urbanbaby & Toddler magazine

If you’re anything like me, surviving the first months of motherhood involved an elaborate strategy of extra-foam Starbucks, gobbled pizza, and a large amount of chocolate. Now it’s time to shed that extra weight. But do we have to wait until the departure of every last pregnancy pound before looking, and feeling, great?

In between triathlon training sessions – ahem – we have lives to lead. And outfits to choose. So how to appear not so, er, squashy?

Help is here. There are ways to dress to appear several pounds slimmer.

1. Wear clothes that fit properly
When you feel self-conscious about your shape you may be tempted to cover up. The truth is you’ll end up looking much heavier if you’re drowning in fabric. Frumpy, shapeless clothing should be banished like the kid who shows up to daycare with pink eye.

The opposite of baggy is equally sinful. Straining fabric is a no-no. You do not want to give the impression you’re bursting out of your seams.

2. Colour yourself slimmer
The monochromatic look is slimming. But it doesn’t have to be boring. Mix and match textures: try combining wool and leather, for example. Or accessorize with an accent colour: a scarf or jewelry.

Black clothing is your best friend. Dark colours like navy and charcoal are also good at minimizing, but not quite as effective. Light colours, logically, have the opposite effect. So steer clear, particularly on your chubby bits. Ample bottom? Skip the white trousers.

3. Pick the right fabric
Stay away from unforgiving clingy fabrics that show every ripple and bulge. None of us needs our cellulite on display. Chunky knits make you look, well, chunky. And horizontal stripes widen your silhouette. Not the look you’re going for. Pinstripes are fabulous for a long, lithe appearance. Tiny prints, skinny diagonal stripes, and fine knits are good bets.

4. Trompe l’oiel
Wield tricks of proportion like an illusionist. For example, nix that small handbag that makes the rest of you look large in comparison. Same thing for small earrings if you have a thick neck. But beware of going overboard, and drawing attention to a trouble area.

Other ploys: to elongate your body, think vertical lines and seams, a dangling scarf, long necklaces.

5. Busted
Droopy breasts heading for your waistband will make you look much heavier than you actually are. Wearing a bra that fits is vital. Easier said than done, however. Breasts go through completely unreasonable changes in the child-bearing cycle. They grow bigger, then bigger still, then up and down on an hourly basis, then they’re leaking, and just when you think you’ve returned to normal, you catch a glimpse of yourself in the mirror and things appear to be sagging more than ever.

Get yourself into a good lingerie or department store for a proper fitting.

Lift those breasts up and support them suitably with a great bra.

6. Pants: How low to go?
Postpartum, we’ve all got that jiggly tummy thing going on. While you’re waiting for those endless crunches to take effect, what to wear? Choose low-waisted pants, but not too low. A waistband that cuts across the belly is your best bet. Too low and you get that little pouch sticking out over top. Not good. Too high, and you’re in danger of the worst sin of all: Mom jeans.

7. Mom jeans
Never mind that you actually are a mom. Mom jeans are to be avoided like the supermarket candy aisle. This dreaded species can be identified by their high waist, pleated front, and narrow ankles. They make your bum look long, your tummy look enormous, your legs look shapeless. Need I say more?

8. Pants: the cut
Tapered pants are your enemy. Skinny ankles only serve to emphasize a big bum and wide hips. Unless you re aiming to look like a potato with stick legs. Boot-cut or flared pants are usually very flattering. They elongate the leg and balance out the hips and waist. If you have thick thighs, however, choose a straight-leg or trouser cut. Flared pants can hug the thigh too tightly, giving a nasty sausage effect. Pants that fall straight down from the hip, creating a lovely column, are much better. Choose flat-front trousers. A nice smooth front is the most flattering look.

9. Pants: the hem
Not everyone can pull off capri pants. If you’re 5’10” and have lovely calves and ankles, by all means. But for many of us, cropped pants only make short legs look shorter, giving a squat appearance.

10. Thoughts on skirts
For heaven’s sake, no fussy pockets, gathers or other features that cause ballooning fabric. And a tapered skirt that cinches in at your knees is a very bad thing, emphasizing the larger dimensions above. Your best choice in skirts: A-line.

11. Top advice
Avoid boxy jackets and shapeless tops they’ll make you look wider than a twin stroller. Wrap-around and V-neck tops are very becoming. The neck appears longer, and attention is drawn to your face. Wide boatneck or slash-neck tops balance out broad hips and thighs, but beware if you have broad shoulders. The linebacker look is not what you’re going for. If you’re still carrying that pregnancy arm chub, watch out for sleeves that are too tight.

12. One last thing
Stand up straight. Besides being bad for your back, slouching makes you look heavier.

So you’re all set. Go through your wardrobe more meticulously than you’d use a nit comb on a lice-infested kid. Discard anything that doesn’t work. After that, it’s on to the best part: go shopping! You deserve it.

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Mompreneurs: motherhood sparks business ideas
by Sarah Dakin
As printed in the Winter 2006 issue of Urbanbaby & Toddler magazine

What do Robeez, Barney and pole dancing have in common? These are all businesses started by moms.

You might think sleepless nights and toddler talk are turning your grey matter into mush, but many mothers also find their time at home fertile ground for creative ideas. With a year-long maternity leave available to more women than ever before, moms are able to get into their groove as multitasking home-based hipsters. The prospect of going back to full-time employment with its long hours and gridlocked commutes often feels about as appealing as cleaning that unidentified goo out of the cracks of your child’s highchair. It might be time explore other options and some moms find starting a home-based business is the right choice for them.

Women own and operate 35 percent of small businesses in BC, which translates to almost 137,000 businesses. Although starting a business can seem daunting, there are many resources available to support new mompreneurs on their journey, and with a little research and planning, business ownership can prove to be more than a source of income. As the following three business-moms testify, entrepreneurship, although challenging, is deeply rewarding.

After being on mat leave for an entire year, Lara Leontowich got the point where she was questioning whether she really wanted to go back to her sales and marketing job. This mother of one knew she wanted some mental stimulation, and she noticed the need for local mom and baby fitness classes in her Port Moody neighbourhood. She had always dreamed of owning her own business, so she took the plunge and started Runners and Booties Fitness. With one successful business up and running, Leontowich is now onto her second business, an interactive online community called Westcoast Moms.

“Motivating yourself can be hard,” Leontowich cautions would-be-mompreneurs. “You need a partner, mentor or family members who are really supportive. There is a lot of trial and error and you will often ask yourself, ‘Should I keep going or should I pack it in?’ Be patient. Connect with other women who are starting a business. Remind yourself growing your business takes time and things will be totally different in a few years.”

Childcare is also something to think about. The vision of working at your computer while your children play peacefully at your side is unrealistic for most mompreneurs. Leonotowich started a local baby sitting co-op to help with her childcare needs. She also tackles some work while caring for her son. This can be challenging, and even humorous. She recalls a meeting with clients where she had her two-year-old son along: “All was going well, and he was keeping himself occupied. Then suddenly I caught a whiff of the air and I realized he had pooped his diaper!” They were meeting in a tiny board room and Leontowich was very apologetic, but it turned out both these clients were moms and they totally understood. They enjoyed reminiscing about when they were back in diaper days with their own children.

Starting a business is not something everyone feels capable of doing alone, and some moms find there is power in partnership. Penny Seto and Tomi Eng met at Vancouver’s Roundhouse Community Centre, when both were enjoying time off work with their first children. On one seawall stroll together, Eng found herself complaining to Seto about a wet bum after damp grass soaked through her fleece blanket. “Someone should make a large blanket that is waterproof on one side,” she observed. “I know how we could make one of those,” Penny chimed in. And so their company, Milk Factory, was born.

“Probably if I was just doing it on my own, I wouldn’t have gone for it,” Eng recalls, but even with each other for support, starting a business has had plenty of challenges. “You are managing all these different relationships and there is never enough time,” Eng points out. “Ironically, at times work pulls us away from our families. It can get obsessive and you have to step back and remember your personal goals as well as your business goals. Owning a business is very liberating and yet at the same time you feel bound to it.” On the positive side, Eng also feels she has found a renewed sense of purpose. “To see little pieces of clothing on our children that we designed, is pretty amazing.”

Tracey Ehman is another mom who always knew she wanted to work for herself, for as she puts it, “I have a creative side and I like to have control of my situation.” Even when this Langley mother of two was working a regular day job, she always had “a little side thing going.” But it is her latest business venture that has really fuelled Ehman’s excitement about being a business owner. As she describes it, “Pole Lot of Fun is a company where women of every age, shape and size can find their inner diva and have an evening of incredible fun and laughter through pole dancing.”

Ehman has found that being a business-woman is rewarding in more ways than just the money or the work. When she was at home with her children, although she was supporting their growth, she didn’t feel like she was growing as a person. Her latest business has got her to step out of her comfort zone, and Ehman finds the growth within herself to be phenomenal. Learning time management has also been a rewarding challenge and she loves the flexibility to schedule her work around her children’s field trips.

For women interested in working with a direct sales company, such as Pole Lot of Fun, Usborne Books, or the many others, Ehman reminds moms to do their research before they invest any money. “If it sounds to good to be true, it probably is,” she cautions, “so talk to people who are involved. Ask enough questions to be comfortable and know you are going to be able to get the support you need. Once you have done your research, trust your instincts and go by feel. No business is going to be perfect, but there will be a particular organization that is the best fit for you.”

Although starting a business is initially a costly endeavor, and small business employees in BC earn on average just over $30, 000, starting your own business doesn’t necessarily mean sacrificing a lucrative career.

Sandra Wilson, the founder of Robeez, started her business in 1994 from her North Vancouver basement after being laid of while on maternity leave from an airline company job. She recently sold her company to Stride Rite for $30.5 million. Another momprenuer who has experienced phenomenal success is Sheryl Leach, an American mother of one and the founder of Barney. This former teacher just wanted a wholesome engaging video to hold the attention of her own very active toddler, who happened to like dinosaurs.

So the next time you put a pair of Robeez on your child, or pop in that Barney video, remember where one mom’s initiative can lead. Maybe it is time for you to explore your own career options and to see where creative solutions could lead you!

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Active Mommy
As printed in the Spring 2007 issue of Urbanbaby & Toddler magazine
You’re on duty 24 hours a day, every day and you could use a little treat. Being a mom is one of the hardest jobs in the world, so moms, treat yourselves to something special this Mother’s Day. Leave the kids with your spouse or a sitter, and be good to yourself. You deserve it, Mommy!

Ideas for Mother’s Day:

Have a spa day
Get whatever treatment floats your boat: a pedicure, manicure, facial or massage. Or, have a do-it-yourself spa day with one of the many spa kits available at stores these days. Or organize a spa day with a few of your mom friends and leave the kids with Grandma, Daddy, or a sitter. Don’t forget to have yummy snacks to nibble on too.

Get active
Go for a hike to Lynn Canyon, up the Grouse Grind, or through the UBC Endowment Lands. It doesn’t matter where you go, just go out and get active. Go with another friend and enjoy a scrumptious breakfast at a favourite restaurant or a place you don’t often get to go to.

Go for high tea
Pick a good friend to go with, delight in the dainty finger foods and teas, and enjoy good conversation. These wonderfully ‘girly’ activities are so much fun to do with your daughter too, if you want to make it a Mommy-and-me activity. Dress up for the occasion to make it special.

Take a class
Most classes span more than just one day, so take this opportunity to make Mother’s Day last for weeks on end! Check out your community centre offerings. Learn to cook a new cuisine, take fencing, take up piano, learn karate, or test our your vocal cords and try singing.

Go shopping
Seriously, when was the last time you went shopping for yourself? Not for your son’s growing feet, or groceries, or shaving cream for your husband, but shopping for something just for you.

See a movie
Pick a tear-jerker, or a chick flick. Leave Finding Nemo and Curious George behind!

Go gourmet
Want to enjoy Mother’s Day at home with the kids, but not adventurous enough to take the whole family to a restaurant? Order in a gourmet meal from a local caterer to free yourself from the kitchen for a night.

Go for a run
Run the Mother’s Day 5K Spring Classic on May 13. You can even bring your kids (three to five years) to join in – there’s a Tiny Tots Race portion of the run. Visit www.bcathletics.org/RRSeries/springclassic_details.htm

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