________’s

Passport

A Mama’s Personal Guide to Navigating Balance

and Healing after Delivery
Dear Mama,
Welcome to Sanford’s very first Mama Brigade! We are very excited to
offer this program to support you on your journey of rebalance and
healing after delivery.
For this pilot tribe, you will have 1 month to explore 7 different
‘Destinations of Healing’. We encourage you to complete at least 2
activities from each destination, but you may complete as many as you
would like! What you do on this journey is up to you!
As part of your journey, you will have access to a few things:
• This Passport- to help you navigate the different activities
• A (hypothetical) New Mom 1st aid kit- for those times you need a
little extra help with rebalancing
• A Tour Guide- someone who will facilitate your online activities and
answer any questions you might have
• A Mama Brigade- A group of 6-8 (including you) strong new mamas
who are all on a similar journey after delivery!
• Daily Social Media Posts- Each day will cover a different destination,
so check in as often as you can to discover activities. You can always
go back to previous days throughout the month.
We encourage you to dive in, explore, learn, and work with your tribe to
make the most out of this journey! We look forward to hearing about
your discoveries!
Sincerely,
Your team at Sanford Women’s Center
 My Mom Squad
Sometimes it take a village to fully heal and find balance after delivery.
Write down the contact information of moms in your mama brigade and
other family/ friends to support your journey
Name Contact Info

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 My Care Team:
Primary Care
Provider

________________
Name:

Integrative OBGYN
_________________
Health Therapist Phone number

________________
________________
Name:
Name:

_________________
_________________
Phone number
Phone number

Dentist Other
Specialists
________________ ________________
Name: Name:

_________________ _________________
Phone number Phone number

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My Baby’s Care Team:
Pediatrician

________________
Name:

_________________ Breastfeeding
Phone number
Support
Home Visitors

________________
________________ Name:
Name:

_________________
_________________ Phone number
Specialists
Phone number

________________
Name:

_________________
Phone number

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 Destination 1
Heart & Mind Balance
It’s time to fall in love with taking care of your mind, your heart, and your body.
This healing journing isn’t about becoming a different person, but about finding
balance and to love who you are right now
Complete 2 or more of the following activities to reach your first
destination:
Meet with an integrative
Fill in the gratitude Attend a discussion
health therapist to create
stones on the next group with other new
an emotional rebalancing
page moms
plan
Watch 2 videos on Attend an online
mindfulness discussion group
Write a list of 3 things
Read handout on Read 10 tips for mental
you would like to
postpartum depression health after delivery
rebalance in your life
Fill in the My Crying Plan & Create your own
Read the Self-Care for
Frustration Management challenge:
Parents handout
Plan ____________
My Plan for Balance:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________

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Gratitude
Stones

I am grateful for:

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 Destination 1 Discoveries:
Things I’ve discovered about my recovery:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
____________________________________________________
Helpful tips for finding balance:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
____________________________________________________
Things I would like to work on to continue improving my
balance:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________

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Other thoughts on balance & healing:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
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______________________________________________________
______________________________________________________
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______________________________________________________

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 Destination 2
Connection & Social Health
“As moms, we are in it together- raising the future. We are a tribe of futer
makers. So let’s support each other”- Marissa Hermer
Caring for your social health can improve recovery and help you
rebalance life after delivery. Try 2 or more of the following to
reach Destination 2:
Introduce yourself
Fill out the ‘My Schedule a Weekly
to your Mama
Care Team’ Page Family Night
Brigade
Get Together with
Attend a Sanford
Other Mom’s for a
breastfeeding café
Discussion Group
Complete the Fill out the ‘My
Plan a Family Night ‘Asking For Help Baby’s Care Team’
Challenge’ Page
Complete the Fill out your Create your own
Women’s Right Fit Mom Squad challenge:
Assessment Contact List ____________
My Plan for my Social Health:
______________________________________________________
______________________________________________________
______________________________________________________

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 Destination 2 Discoveries:
New things I’ve discovered about my recovery:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
____________________________________________________
Helpful tips for improving my social health:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
Things I would like to work on to continue improving my
social health:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
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Other thoughts on social health :
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
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______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
________________________________________________

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 Destination 3
Improving Sleep
“Let her sleep, for when she wakes, she will move mountains”
Sleep can be difficult to keep up on when you are waking up
every couple hours to keep your baby healthy and nourished.
Try 2 (or all) of the following activities to improve your mood,
productivity, and health by improving your sleep quality.
Read the National
Sleep
Watch Sanford’s video Write out your own
Foundation’s tips
on getting 5-star sleep night time routine
on sleep after
baby
Create your own
Complete the 5 challenge:
day sleep _____________
challenge _____________

Check out
Choose a sleep challenge
Sanford’s Sleep Take at least 1 nap
buddy:
Medicine clinic every day for 1 week
Name:_________
website
My Plan for Improving Sleep:
______________________________________________________
______________________________________________________
______________________________________________________
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 Destination 3 Discoveries:
Things I’ve discovered about my recovery:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
____________________________________________________
Helpful tips for improving sleep:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
____________________________________________________
Things I would like to work on to continue improving my
sleep:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________

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Other thoughts on sleep:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
____________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
____________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
____________________________________________________
______________________________________________________
______________________________________
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 Destination 4
Nutrition & Healing
“My body and baby are healthy and strong”- You
Your body has worked wonders by creating your little baby. Now
it’s time for healing and rebalance. One important part to
starting that healing process is getting the right nutrients. Try at
least 2 of the following activities to meet your nutrition
destination.
Colors of the Rainbow
Attend a postnatal Challenge- try a fruit or Try a new fruit or
nutrition class vegetable from each color vegetable
throughout the week
Have at least 1 meal
Make a meal with a
with the family every
friend or partner
day for 1 week
Try 1 solution to a Live at least 1 intuitive
healthy eating eating principle for 1 Start a dinner group
challenge for a week week
Create your own
Create a menu for
Go to a Farmer’s Market challenge
the week
__________
My Plan for Improving Nutrition:
______________________________________________________
______________________________________________________
______________________________________________________
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 Destination 4 Discoveries:
Things I’ve discovered about my recovery:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
____________________________________________________
Helpful tips for improving nutrition:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
Things I would like to work on to continue improving my
nutrition:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________

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Other thoughts on nutrition:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
________________________________________

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 Destination 5
Pain Management
“Sometimes the strength of motherhood is greater than natural laws”-
Barbara Kingsulver
It is important to be gentle and patient with your body to help
with recovery and pain management. Managing pain can help
you feel rebalanced and free to do more of the things you enjoy.
Take some time to do 2 or more of the following activities to
help manage pain:
Create a pain
Attend postpartum Have an in-home spa
management plan
visit with provider night
with your provider
Try a new type of
Watch a pelvic floor
integrative health
webinar
service
Practice 2 new pelvic floor Create your own
Watch video on
healing recommendations challenge
integrative health
from webinar __________
My Plan for Managing Pain:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________

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 Destination 5 Discoveries:
New things I’ve discovered about my recovery:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
Helpful pain management tips:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
Things I would like to work on to continue managing pain:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________

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Other thoughts on pain management
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
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______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
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 Destination 6:
Movement after Delivery
“It does not matter how slowly you go as long as you do not stop” -
Confucius
Always discuss physical activity with your provider before
starting after you have had baby. This is a time to enjoy each
small and simple step towards healing. Be sure to praise yourself
for the progress you make. Complete 2 or more activities to
reach your movement destination.
Discuss physical
Attend a postnatal Find a workout buddy
activity with your
yoga class and set goals together
provider
Try a new type of Do a ‘baby and me’
physical activity exercise video
Write your physical
activity plans on a Attend a postnatal Create your own
calendar for the next Barre class challenge __________
week
My Plan for Improving Movement:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
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 Destination 6 Discoveries:
New things I’ve discovered about my recovery:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
Helpful tips for improving movement after delivery:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
Things I would like to work on to continue improving my
movement:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________

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Other thoughts on movement:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________

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 Destination 7:
Self Compassion & Confidence
“I say if I’m beautiful… I say if I’m strong… You will not determine my
story... I WILL.” –Amy Shumer
Motherhood can bring on many emotions! All the new changes
and adventures might be intimidating, but remember that you
are stronger than you think, and you are doing so much for the
little one that you created! Showing compassion for yourself and
being confident in your skills as a mother can bring courage and
balance to your life. Complete 2 or more of the following
activities to reach your destination:
Fill in the reasons you are
an amazing mama on the Start a success & Attend a parenting
mama warrior blocks on gratitude journal class
the next page
Start meeting with a
Watch a self-compassion therapist to discuss
mindfulness video self-compassion &
confidence
Plan & schedule
Send encouraging ‘mama only Create your own
messages to your mama time’ for at least challenge
brigade 30-60 min every __________
week

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My Plan for Improving Self-Compassion and Confidence:
______________________________________________________
______________________________________________________
______________________________________________________

I am a warrior mama because I:

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 Destination 7 Discoveries:
New things I’ve discovered about my recovery:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
Helpful tips for improving self-compassion & confidence:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
Things I would like to work on to continue improving my
self-compassion and confidence:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________

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Other thoughts on self-compassion & confidence:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________

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Challenges I want to remember:
Challenge: How this challenge helped my journey:

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 Congratulations Mama Warrior!
You have competed the 1 month pilot Mama Brigade program! We hope
that you were able to start developing relationships, learn more about
your mind & body, and begin that healing and rebalancing process. We
highly encourage you and your tribe to continue working together and
sharing the good and the challenging moments of healing and
motherhood.
Please fill in your journey’s accomplishments:
# of activities completed for Heart & Mind Balance: ___
# of activities completed for Social Health: ___
# of activities completed for Improving Sleep: ___
# of activities completed for Nutrition & Healing: ___
# of activities completed for Pain Management: ___
# of activities completed for Movement: ___
# of activities completed for Self-Compassion & Confidence: ___

We look forward to celebrating your journey at the Celebration

Ceremony. To see details and to RSVP, please check your email
and Facebook page.

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