That’s why I started the Made for Minnesota Moms. Real conversations with Minnesota women who actually support pregnancy, birth, and postpartum with resources you can use.

Today’s guest is Sarah Glesmann, a board-certified pelvic health physical therapist and owner of Sakura Pelvic Health in St. Paul. Sarah has over 20 years of experience as a pelvic health specialist, and her practice is built on something that feels rare in healthcare right now: taking enough time to actually get to the root of what’s going on. We covered a lot of ground in this conversation, from what pelvic health physical therapy actually does, to how pregnancy and birth affect your body in ways that can show up years later, to what recovery really looks like after both vaginal and C-section deliveries.

She also shared something I want every Minnesota mom to hear: listeners of this show receive 25% off their initial consultation at Sakura Pelvic Health. More on that below!

Meet Sarah Glesmann, Pelvic Health Specialist at Sakura Pelvic Health

Sarah Glesmann is a Doctor of Physical Therapy and board-certified Women’s Health Clinical Specialist (WCS) with over two decades of experience in pelvic health physical therapy. She trained in New York City’s specialized pelvic health clinics alongside faculty from the Herman & Wallace Pelvic Rehabilitation Institute, mentored physical therapy residents at the University of Pittsburgh, and taught midwives in Eritrea through the United Nations Population Fund on pelvic floor rehabilitation. She also spent six years living in Japan, where the vision for her own practice took shape.

She named her clinic Sakura, which means cherry blossom in Japanese, as a nod to that chapter of her life and to what she believes about healing: renewal is possible, even after big transitions.

Sarah sees patients from across the Twin Cities. Every session is one-on-one with Sarah from start to finish. No aides, no hand-offs, no rushing.

What a Pelvic Health Physical Therapist Actually Does

Before we get into the Q&A, let me set some context, because when I first heard about pelvic health physical therapy, I honestly didn’t fully understand what it covered.

The pelvis is a small area of the body with a lot going on inside it. The bladder, bowel, uterus, hips, and spine all live there and all influence each other. A pelvic health specialist looks at all of those systems together, not just the one causing symptoms. That’s why the work Sarah does can address such a wide range of concerns, including:

• Pelvic pain (including endometriosis, interstitial cystitis, vulvodynia, tailbone pain)
• Pregnancy support (pelvic girdle pain, birth positioning, labor prep)
• Postpartum recovery (leaking, diastasis recti, C-section scar tissue, prolapse)
• Bladder and bowel dysfunction
• Perimenopause and menopause changes
• Sexual dysfunction
• Pediatric pelvic health
• Male pelvic health
• Female athletes
• Non-binary and gender-affirming care

Everyone has a pelvis, and a good pelvic health therapist knows how to work with all of them.

Watch the Full Interview

If you want to hear Sarah explain all of this in her own words, press play. Her calm, knowledgeable way of walking through things is hard to fully capture in writing, and there are details in the conversation worth hearing directly.

If you’d rather read, keep scrolling. I pulled out every question and the moments that stuck with me most.

Q&A with Sarah Glesmann, Pelvic Health Physical Therapist

1. How did you get into pelvic health physical therapy?

Sarah graduated from PT school in 2000 and was working in an orthopedic clinic when her boss asked her to specialize in pelvic health. Her honest reaction? She almost cried. At the time, it felt completely disconnected from what physical therapy was supposed to do.

She agreed to take one class, with the caveat that if she didn’t like it, she was done. She liked it. A lot. Sitting in that first class, patients she’d worked with for years started coming to mind, and she finally understood what had been driving their symptoms. That was 2005, when pelvic health physical therapy was still at its infancy. She’s spent the last 20 years going deep, and she’s not stopping.

One thing she mentioned that I want to highlight: there’s now an explosion of research on women’s health specifically. For a long time, recommendations to pregnant women were based on anecdote, not evidence. That’s changing. And the data is showing clearly that staying active during pregnancy, for most women, is beneficial, not risky. Women who exercise regularly tend to have better labor outcomes because, as Sarah put it, labor is an endurance event.

2. How did Sakura Pelvic Health come to be?

Sarah’s husband recently got a job at Macalester College as a basketball coach, which brought them to Minnesota. Sarah finally had the opening she’d been waiting for. She’d always wanted her own clinic but couldn’t make it work financially in New York City. Minnesota gave her the chance.

She opened Sakura specifically because she wanted to practice differently. In a lot of clinical settings, session times are getting shorter, and it’s harder to provide thorough care. At Sakura, she made the intentional decision to go the other direction: longer appointments, one provider, and enough time to understand each person’s full story before putting together a plan.

3. How does pelvic floor therapy support women during pregnancy?

The most common reason pregnant women come in is pelvic girdle pain, which is pain in the pelvis, hips, or low back during pregnancy. But Sarah does a lot more than manage pain. She also educates women on labor positioning, specifically what positions open the pelvis to help baby move through, and what to try if something isn’t comfortable. It’s not a prescription. It’s a toolkit. She gives women options and teaches them to connect with their own bodies so they can make decisions in real time during labor.

She also talks through what’s normal postpartum and what’s worth getting checked. Some leaking right after delivery is expected. But it shouldn’t be permanent, and it doesn’t have to be. That’s a message she wants every new mom to hear.

4. How does pelvic floor therapy support postpartum recovery after vaginal birth vs. C-section?

This one surprised me. A lot of women assume that if they had a C-section, their pelvic floor is untouched. That’s not necessarily true. Pregnancy itself puts load on the pelvic floor regardless of how you deliver, especially if baby was carried low.

For vaginal deliveries, the pelvic floor muscles stretch up to four times their normal length during birth. Recovery varies a lot depending on each person’s connective tissue and how their body heals.

C-section recovery involves its own set of challenges. Sarah shared from personal experience: she had a C-section with twins and spent her hospital recovery in a reclined position the entire time. There’s now research showing that lying flat after a C-section can actually support healing better, because the abdominal muscles need to be at full length to function properly. A shortened position can affect posture, core function, and even cause pain down the road. To this day, Sarah says she still gets a sharp sensation when she coughs or sneezes.

She also addressed diastasis recti, the separation of the abdominal muscles that’s common during pregnancy. It’s normal while pregnant. For some women, it closes on its own. For others, it doesn’t, and they end up frustrated months later when their abdomen still protrudes. A pelvic health therapist can help rebuild strength in those tissues and support the abdominal wall in getting back to function.

One more thing she mentioned that I hadn’t considered: when a baby pushes up into the rib cage during pregnancy, the ribs can flare open. If they stay that way postpartum, the abdominal muscles can’t activate properly, no matter how many core exercises someone does from Instagram. Sarah said she hears this constantly from clients who’ve been trying to “get their core back” on their own without progress. Sometimes the rib cage needs to move first.

5. What about pelvic health concerns that show up years later?

This is the part of the conversation that really stayed with me. Sarah talked about women who feel fine after giving birth, power through the postpartum period, and don’t reconnect with their pelvic floor or abdominals. For years, they manage. Then perimenopause hits and things start to unravel, and they don’t understand why.

In an ideal world, Sarah said, a woman would see a pelvic health therapist once or twice during pregnancy for education, then come back for a check-in at six to eight weeks postpartum, and again around three to four months out. Because it takes about a year for your body to fully recover from pregnancy, even when you feel okay.

She also shared a practical tip she gives postpartum runners: if you feel urgency after a long run, that’s a sign your pelvic floor muscles are fatiguing. Her suggestion is simple. Lie on the floor after your run, put your legs up the wall with a small pillow under your hips, and let gravity help those muscles rest and recover. That’s the kind of small, doable thing that makes a real difference.

6. Does pelvic health physical therapy help kids too?

It does, and it looks completely different than what you’d imagine. Sarah is currently working with a boy who was potty trained but still leaking during the day. His mom thought it was behavioral. It turned out to be constipation. The pressure from his bowel was pushing on his bladder without him feeling it. Once they addressed the constipation and created a calmer bathroom environment, the picture started to change.

Pediatric pelvic health physical therapy is non-invasive and age-appropriate. It’s just not talked about much yet.

The Real Life Rescue Kit

At the end of every episode, I ask guests for three Minnesota-specific recommendations that help moms in real life. Here’s what Sarah shared:

1. Takeout rescue: Punch Pizza. Sarah has a picky eater at home, and Punch is the spot where everyone is happy and quiet at the table. She tries a new pizza or a salad, the kids eat without complaining. Done.
2. Kid-friendly outing worth the effort: Sky Zone. Sarah has two kids with ADHD, and Sky Zone is a winter lifesaver. She brings her laptop and works in the corner while they jump. Everyone goes home calmer.
3. Local resource for moms: Facebook local mom groups. Sarah is newer to Minnesota, and she’s found Facebook to be the most reliable place to discover activities, festivals, and outings she wouldn’t have heard about otherwise. She mentioned a kite show on the ice on a lake up north that she never would have found without it.

The 25% Discount for Made for Minnesota Moms Listeners

Sarah wants listeners of this show to be able to access pelvic health physical therapy without a big barrier at the door. Listeners of Made for Minnesota Moms receive 25% off their initial consultation at Sakura Pelvic Health.

The initial evaluation is 90 minutes. You fill out a health history form ahead of time, and when you come in, Sarah starts with a full conversation before anything else. She wants to know your goals, your history, what you’ve already tried, and what you want to be able to do. Treatment starts that same visit.

Sakura is an out-of-network practice. You pay at the time of your visit and receive a superbill to submit to your insurance for potential reimbursement. HSA and FSA cards are accepted. Before your visit, it’s worth calling your insurance to ask about your out-of-network physical therapy benefits.

Where to Find Sarah and Sakura Pelvic Health

• Visit her website to learn more 
• Book a free consult
• Follow her on Instagram 

A Note from Me

I started this series because I genuinely believe Minnesota moms deserve real conversations and real resources. Not generic internet advice. Not the bounce-back narrative. The real stuff.

What Sarah said about women who feel fine after birth but struggle years later in perimenopause really hit me. So many of us just keep going, normalize what we’re feeling, and don’t connect the dots until much later. Having a pelvic health therapist in your corner, even for a session or two, can change that picture entirely.

If you’re pregnant or postpartum, if you’re dealing with leaking or pelvic pain or just want to understand your body better, Sakura Pelvic Health is the place to start.

If you’re still preparing for baby and looking for local resources, grab my free Minneapolis Pregnancy Guide. And if you want more conversations like this one, join my newsletter so you don’t miss the next episode.

Because you deserve care that actually listens.

If you’re ready to document this season of your family’s story, I’d love to connect with you.

Disclaimer: This blog post is for educational and informational purposes only and does not provide medical advice. It is not a substitute for professional medical care, diagnosis, or treatment. Always seek advice from your physician, midwife, or other qualified healthcare provider with questions about pregnancy, labor, postpartum, or your health.

You open a tab for pregnancy portraits while sitting in a pickup line or folding tiny baby clothes on the couch. You scroll through photos for a few minutes. Maybe you even find a photographer you like. Then you think:

“I should wait until I feel better.”
“I need to figure out what to wear first.”
“I should probably clean the house.”
“I still need to book newborn photos too.”
“I’ll do it next week.”

And then next week turns into 34 weeks. Then 36. Then suddenly you’re ordering a giant box of postpartum pads at midnight while timing contractions.

Most women don’t put off pregnancy portraits because they don’t care. They put them off because they care deeply. They want the photos to feel meaningful. They want to feel comfortable in their body and have enough energy to enjoy it. They want life to calm down for five seconds first.

But pregnancy rarely gets quieter before the baby arrives.

There’s always another appointment. Another form. Another Amazon package. Another child who needs a snack while you’re trying to answer emails.

So if you’ve been waiting for the perfect moment to finally book your pregnancy portraits, this is me gently telling you: you probably don’t need a better week. You just need permission to stop overthinking it.

First, a Quick Hello

Hi, I’m Megan. I’m a Minneapolis maternity and newborn photographer, a mom of three, and someone who knows how quickly this season passes. I photograph pregnancy portraits in a relaxed, connection-focused way that feels natural and low-pressure (even with toddlers in the mix). If you’ve been thinking about documenting pregnancy but keep putting it off, I’d love to help make the process feel simple and easy.

Why Most Moms Put Off Booking Maternity Photos (And Why I Get It)

A lot of moms assume they need to “arrive” at some magical place before booking a natural maternity photoshoot.

But honestly, pregnancy is already a lot. Most of my clients are balancing careers, school pickups, sports schedules, doctor appointments, and approximately 47 tabs open in their brain at all times. Adding one more thing can feel overwhelming.

That’s why I keep my pregnancy portraits simple and relaxed. I’m not expecting you to show up perfectly rested with a color-coded Pinterest board. I’m expecting you to show up as a real person growing a baby.

That’s enough.

And if you’re already thinking ahead to those first blurry newborn days, I always recommend reading my post about newborn sessions in Minneapolis too. A lot of moms book both pregnancy portraits and newborn photos together so they don’t have to think about it later.

You Don’t Have to Feel “Ready” to Be Photographed

This might surprise you, but almost every mom tells me some version of:
“I’m awkward in photos.”
“I don’t know what to do with my hands.”
“I don’t feel like myself right now.”

And then we start shooting.

Your kids start laughing.
Your partner pulls you in close.
You rest your hand on your belly without even thinking about it.
The wind catches your dress.
You forget about the camera for a second.

That’s when the good stuff happens.

The best pregnancy portraits usually come from letting go a little. Not performing. Not trying to look perfect. Just being in this season as it actually is.

Sometimes that looks soft and emotional.
Sometimes it looks chaotic because your toddler is sprinting through a field eating crushed Goldfish.

And I promise that years from now, your kids will not care whether your hair cooperated. They’ll care that you were there in the frame.

What Maternity Photos Actually Look Like When You Let Go of Perfect

I think a lot of women avoid documenting pregnancy because they picture stiff poses and uncomfortable studio sessions.

That’s not how I photograph moms.

My pregnancy portraits are usually:

• Movement-filled
• Playful
• Relaxed
• Outdoors or in-home
• Child-led if siblings are involved
• Focused on connection instead of posing

I care way more about the feeling of the photos than perfection.

I want you to remember:

• How your daughter wrapped her arms around your belly
• How your son kept asking when the baby was coming
• The way your partner looked at you
• How it felt to carry this baby before you met them

That’s the real pregnancy keepsake.

Not the perfect angle.

If you’re in that last stretch right now, my post about 10 rituals for the last trimester of pregnancy might feel like a deep exhale too. I wrote it for moms who want to slow down enough to actually remember this season.

The Outfit Stress Is Real (But Here’s What I Tell Every Mom)

Let’s talk about what to wear for maternity photos because this question comes up constantly.

First: you do not need a whole new wardrobe.

Second: the best maternity photo outfits are usually the ones that feel the most like you.

I always tell moms to focus on:

• Comfort first
• Movement
• Soft textures
• Simple colors
• Pieces that make you feel relaxed instead of restricted

You also don’t need to stress about dressing everyone in identical beige outfits. Coordinating matters more than matching.

I help all my clients plan outfits because I know this part can feel weirdly stressful when your body changes every week.

That’s also why I created my free Minneapolis moms resource guide. It’s full of genuinely helpful local resources for moms who already have enough on their plate.

When to Book Maternity Photos So You’re Not Scrambling at 37 Weeks

This is the part where I gently encourage you not to wait too long.

The sweet spot for pregnancy portraits is usually around 28 to 34 weeks. Your belly is beautifully visible, but you’re hopefully not fully in survival mode yet.

Of course, every pregnancy is different. Some moms feel amazing at 36 weeks. Some are done by 29.

But I can’t tell you how many inquiry emails I get that basically say:
“Hi, I’m 38 weeks and panicking.”

And sometimes I can squeeze people in. Sometimes I can’t.

If documenting pregnancy matters to you, booking earlier gives you:

• More flexibility
• More location options
• Time to plan outfits
• Less stress overall

It also gives you space to think about the season after birth too.

If you’re planning ahead, learn more about my Fresh 48 sessions, ways you can savor the newborn stage, and tips for building a real-life postpartum care kit.

And if you like listening to podcasts during pregnancy walks, nursery organizing marathons, or those wide-awake-at-2am nights, my Made for Minnesota Moms podcast shares real conversations with Twin Cities experts helping you navigate pregnancy, postpartum, and early motherhood.

This Chapter Goes Faster Than You Think

I know people say this constantly. Sometimes it’s annoying. But pregnancy really is strange that way.

At the time, the weeks can feel endless.

That’s one reason I care so much about documenting pregnancy honestly.

Not because every second feels magical.
Not because you need proof that you “bounced back.”
And not because motherhood needs another performance metric.

I care because memory fades.

Pregnancy portraits let you hold onto pieces of this season later. The anticipation, the waiting, the tenderness, the weirdness of building a whole person while also trying to answer Slack messages and remember where you parked at Target.

You Deserve to Be in the Story, Not Just Behind It

A lot of moms spend years documenting everyone else.

You take the birthday photos, record the milestones, capture your partner holding the baby, save the artwork.

You remember the details. But you deserve to exist in the story too.

Your children will never look at these pregnancy portraits and think about whether you found the “perfect” maternity photo outfits. They’ll see you and they’ll see the beginning of their story.

That matters.

So if you’ve been putting off documenting pregnancy because life feels busy or messy or uncertain, this is your sign to stop waiting for perfect. You already are living a season worth remembering.

If you’re looking for more support during pregnancy and early motherhood, you can grab my free Minneapolis moms guide with local resources, recommendations, and helpful tools for this season.

And if you like honest conversations about motherhood, pregnancy, family life, and slowing down enough to actually remember it all, you can join my newsletter and podcast community over at Made for Minnesota Moms.

If you’re ready to book pregnancy portraits in Minneapolis, I’d love to help you document this chapter in a way that feels real, relaxed, and completely like you. Contact me to get started.

That’s the whole reason I started the Made for Minnesota Moms YouTube series. Real conversations with real Minnesota women who support pregnancy, birth, and postpartum with resources you can actually use.

Today’s guest is someone I am so, so glad exists. Hannah Kuduk is a Minneapolis-based night nurse and postpartum doula, and the founder of The Folk Doula. She offers in-home daytime and overnight postpartum support, nourishing meal service, and even travel doula care for families who need a helping hand beyond the Twin Cities. Her approach is rooted in traditional, community-based models of care. Think less clinical checklist, more village.

Our conversation went so many places I didn’t expect. 

Meet Hannah Kuduk, Night Nurse + Founder of The Folk Doula

Hannah Kuduk is a Minneapolis-based night nurse, postpartum doula, newborn care specialist, integrative nutrition health coach, and the heart behind The Folk Doula. She brings over a decade of experience as a career nanny and family household manager, along with deep training in herbalism, physiologic baby care, and lactation support.

Her credentials include certification as a birth and postpartum doula through BirthEd, Integrative Nutrition Health Coach through the Institute for Integrative Nutrition, Physiologic Baby Care Certified through Innate Postpartum Care, Lactation for Doulas Certified, Newborn Care Specialist through the International Nanny Association, and 10+ years as an herbal apprentice.

But what makes Hannah different isn’t just what she’s studied. It’s where she comes from. She grew up surrounded by generations of women who sat at births, worked in childcare, and supported each other through every transition. She was, by her own description, born a doula.

Her practice, The Folk Doula, is a love letter to the lost art of communal care. Grounded, whole-family support that’s holistic but not woo-woo, evidence-based but full of heart, and always personal, never prescriptive.

Hannah primarily supports postpartum families for newborn care through overnight postpartum support, daytime visits, and travel care, as well as families looking for postpartum meal service.

What Is a Night Nurse and Why Does It Matter?

Before I get into the Q&A, I want to set some context, because I’ll be honest. Until I started this series, I didn’t fully understand what a night nurse does or how different it is from other newborn care.

A night doula is not just there to hold the baby. Hannah makes an important distinction: a newborn care specialist is highly focused on the baby. A postpartum doula providing overnight postpartum support is focused on the whole family. Mom’s healing, the nervous system, the family structure, the rhythms of home, and making sure everyone feels supported through one of the biggest transitions of their lives.

That can look like overnight postpartum support so parents actually sleep. It can look like processing the birth story over herbal tea. It can look like someone folding laundry, prepping a meal, sitting with you while you nurse, or just being a calm and knowledgeable presence in the room when everything feels new and a little overwhelming.

One of the most powerful things Hannah said in our conversation was this: we plan for weddings for months. The guest list, the food, the environment, who does what. We think about all of it. And we rarely give that same intentionality to the postpartum period. Who is in your space? Who is handling what? Who is making sure you are taken care of?

That’s what Hannah wants every postpartum family to know is and should be possible.

The Village We’re Missing

A theme that kept coming up in our conversation is something I think about a lot in this series: we are raising our families in a culture that is more isolated than it was ever meant to be.

Historically, a birthing person was surrounded by neighbors, community members, and generations of family. People who knew what needed tending after a birth and just showed up to do it. A warm meal, gentle hands, a listening ear. We still need all of those things. We just stopped building the infrastructure for them.

Hannah talks about night nurse care and overnight postpartum support as one way to rebuild that village. And she also said something I really needed to hear: we can sometimes boundary ourselves into isolation. It’s okay to invite in support that isn’t perfect. It opens the door for real conversation. It gives us a chance to tell the people we love, this is how I need to be cared for.

If nobody has told you yet, it’s okay to ask for help. The people in your life want to support you. They just might not know how.

Watch the Full Interview

Before I share the highlights from our Q&A, I want to give you the full conversation first.

If you’d rather hear Hannah explain all of this in her own words, and trust me, her warmth and the way she frames things is something you really have to experience, press play below. If you’d rather skim, keep scrolling. I pulled out all the questions and the moments that stuck with me most.

Q&A with Hannah Kuduk, The Folk Doula

1. What does a typical overnight shift look like?

When Hannah arrives for an overnight shift, she starts with a check-in. How has mom been feeling physically, how are things going with the relationship, who is in the postpartum bubble, what does the support system look like? That first conversation often involves processing the birth story, which we’ll get to in a moment.

Then she sends the parents to bed. That is, as she says, the most important piece.

While parents sleep, Hannah takes care of baby through the night, handling diapering, soothing, and supporting whatever the feeding journey looks like, whether that’s nursing, bottle feeding, or combo feeding. Her goal as a night doula is to protect that four to five hour sleep window for the birthing parent. Her overnight postpartum support shift typically runs 10 p.m. to 6 a.m., at which point she passes baby to the partner so the birthing parent can continue resting into the morning.

2. Why do you ask about the birth story?

This is one of my favorite things Hannah shared. She describes us as nesting dolls. We carry every version of our past selves within us. Our childhood, our teenage years, every major transition. Birth marks one of the biggest transitions of all, and what our body goes through in that experience lives in us afterward. How we respond to pain, to fear, to the feeling of “I can’t do this”, all of that comes up in birth. And it needs somewhere to go.

Processing the birth story isn’t just a warm-up conversation. It’s part of the care.

3. How does overnight postpartum support work if mom is breastfeeding?

Every time baby wakes to nurse, Hannah goes in, gently wakes mom, and brings baby directly to her. She might stay at the bedside to support with latch and positioning, or she might step out to give mom and baby that bonding time alone. When nursing is done, Hannah takes baby back, handles all the burping and soothing, and gets baby back to sleep so mom can return to horizontal as quickly as possible.

The whole goal of overnight postpartum support is protecting her rest while making sure the nursing relationship is fully supported.

4. How many nights a week do most families have a night nurse, and how long do you typically work together?

The most common cadence is every other night, so roughly three to four nights per week. Hannah hears frequently from families that just knowing their night doula is coming that night helps them get through the day.

As for duration, it’s family-dependent. She has packages designed for families who want consistent overnight postpartum support over multiple weeks to months. For families who just need a one-time exhale, she offers a single session. A 4-hour daytime visit or an 8-hour overnight, available as a flat-rate, a la carte booking.

5. What should families look for when hiring a night nurse or postpartum doula?

Hannah says certifications matter. You want to know that the person in your home is educated, reliable, and trustworthy. But she’s quick to point out that postpartum doulas bring a wide range of backgrounds and certifications to the table. Some families will connect with a night doula who also has a nutrition background. Others want someone with lactation credentials. The credentials that matter most are the ones that align with what you need.

Beyond that, she says you want to feel genuinely comfortable in this person’s presence. This is someone who is in your home, in your most vulnerable state, caring for your brand new baby. The trust piece is everything.

Some specific things she recommends asking about: safe sleep guidelines, infant and child CPR training, and what the doula’s response plan is if something goes wrong. Hannah also has a full postpartum interview guide with questions families can use going into a doula consult [link here].

6. Tell us about your travel doula services. What does that even mean?

Hannah’s background in traveling with families is deep. She has gone to weddings, business trips, and domestic and international destinations. Planes, buses, all of it. But she also reframes what travel support really means: it’s about navigating change. Getting out of the house for the first time with a newborn is a form of travel. The logistics, the gear, the “what if something goes wrong” concern. That’s exactly what she’s there to help with.

Her job is to make it feel less frantic and more held. Carrying the bags, passing baby on the plane, getting everyone settled, and making sure the experience of stepping out into the world with a new baby doesn’t have to be something you dread.

7. What’s the biggest misconception about hiring a night nurse or any sort of support?

That it’s a luxury. Hannah pushes back on this firmly. What a night doula does is help make sure your foundational needs are met. Sleep, hydration, community, companionship. And foundational needs should never be considered a luxury.

She also shared some resources worth knowing about. UnitedHealthcare recently announced support for postpartum and birth doula care. Employer-sponsored fertility benefit programs like Carrot can also be used to connect with a night nurse if your employer offers that benefit. And for families without those options, Hannah has seen people ask for community funding toward overnight postpartum support instead of a traditional baby shower, because babies truly need very little and what new parents actually need most is rest and support.

8. Can you share a powerful moment from your work?

What Hannah said was so honest and so right. The most powerful things often live in the small moments. The small wins that are easy to lose in the blur of the postpartum season. A moment of connection. A morning that went well. The first time something clicked. Those small moments are the ones that carry us forward.

The Real Life Rescue Kit

At the end of every episode, I ask my guests for three Minnesota-specific recommendations that help moms in real life. Here’s Hannah’s:

Go-to takeout spot when dinner just isn’t happening: Brim in Uptown, right off Lake Bde Maka Ska, is her top pick for healthy food and a beautiful setting. Her bonus recommendation is Victor’s Cuban Cafe in South Minneapolis, a neighborhood hole-in-the-wall where everyone knows her name and the community feeling is unmatched.

Kid-friendly outing that’s actually worth the effort: Westwood Hills Nature Center in St. Louis Park. Paved and unpaved trails, great family events, and in the spring, a fairy walk where little community-made fairy houses are tucked into the hollows of the trees along the path. Hannah has taken many nanny kids there over the years and loves it.

Local resource she recommends to moms all the time: Mother Baby Wellness Co. in Hopkins. Dr. Chrissy is a perinatal and pediatric chiropractor and midwife who Hannah regularly refers families to for bodywork for mom and care for babies who may be experiencing tension from birth or fetal positioning. Lactation support and bodywork are two resources Hannah says families often overlook in the postpartum season but can make a tremendous difference.

Where to Find Hannah

You can connect with Hannah and The Folk Doula here:

• Visit her website
• Book a free consult
• Follow her on Instagram

A Personal Note from Me

I started this series because Minnesota moms deserve real conversations and real resources. Not the bounce-back narrative. Not generic internet advice at 2 a.m. The real stuff.

Whether you’re deep in the postpartum season and wondering how you’re going to get through tonight, or you’re still pregnant and just starting to think about what overnight postpartum support might look like, you deserve a team. You deserve a village.

As a Minnesota family photographer, I spend my days documenting the beautiful chaos of family life. But behind every photo is a real mom navigating real seasons. Supporting moms is bigger than photos for me. I want you to leave here with something you can actually use.

If you’re getting ready for postpartum, grab my free Minneapolis Pregnancy Guide. If you want more conversations like this one, join my newsletter so you don’t miss the next episode.

Because motherhood was never meant to be figured out alone.

And if you’re ever ready to document this season of your family’s story, I’d love to connect with you.

Disclaimer: This blog post is for educational and informational purposes only and does not provide medical advice. It is not a substitute for professional medical care, diagnosis, or treatment. Always seek advice from your physician, midwife, or other qualified healthcare provider with questions about pregnancy, labor, postpartum, or your health.

And then my daughter arrived, and I realized pretty quickly that no amount of preparation gets you ready for that.

I’m now a mom of three, and I’ve been photographing Twin Cities families for over 16 years. I’ve sat in hospital rooms within hours of birth. I’ve photographed babies who are days old, and kids who are now heading into college. I’ve watched so many families step into that first year, and I’ve lived through my own version of it three times.

I’ve also spent the past several months doing something I wish was around before I had my first baby: having real, honest conversations with the women who actually support moms through pregnancy, birth, and postpartum. My Made for Minnesota Moms series started because I kept meeting incredible providers and thinking, other moms need to know about this. Those conversations have taught me so much. Some of it, I’m passing along here.

This is the advice for moms I wish someone had given me before baby number one. Not a checklist. Not a survival guide. Just honest things that took me longer than they should have to figure out.

If you’re looking for a low-stress, authentic photography experience for your family, I’d love to hear from you.

Before My First Baby, I Thought I Had to Have It All Figured Out

I spent a lot of time during my first pregnancy trying to know things in advance. What kind of birth I wanted. Whether I’d breastfeed. How I’d handle sleep. I had opinions on all of it before my baby had even arrived.

What I didn’t know is that your baby hasn’t read any of those plans. They shows up and immediately start doing whatever they want, and you spend the first few weeks just trying to keep up.

The most useful advice for new moms I can offer here is this: hold your plans loosely. Have them, yes. But know that flexibility isn’t failure. It’s actually the thing that gets you through.

What I Wish I Knew About Postpartum Recovery

Nobody prepared me for what my body would feel like after birth. And I say that as someone who was surrounded by experienced moms. We talk so much about pregnancy and labor, and then the conversation just kind of… stops.

Here’s what I’ve learned, both from my own experience and from the incredible women I’ve had on my Made for Minnesota Moms series:

• The first 48 hours are raw. You’re exhausted, you’re sore, and you’re simultaneously the most in love you’ve ever been in your life. It’s a lot to hold at once.
• Recovery takes longer than six weeks. Dr. Britt Stamer, the naturopathic doctor I work with personally, put it plainly: “Six weeks is just the beginning.” Your body grew a human. Give it the same grace you’d give anyone recovering from something hard. If you want real-life resources for what that can look like, I put together a full postpartum care kit for Minneapolis moms that covers actual local support.
• The mental load kicks in fast. Tips for new moms around physical recovery are easy to find. The emotional weight of being someone’s entire world is harder to prepare for.

One thing that changed how I think about birth and recovery is my conversation with Dr. Jesse Lillejord at Chiro for Moms. She works almost exclusively with pregnant and postpartum women in Wayzata, and her insight on how birth affects the body (both baby’s and yours) was something I genuinely didn’t know before doing this series. Getting chiropractic support after birth isn’t a luxury. For a lot of moms, it’s what makes those early weeks actually manageable.

And if you’re planning to breastfeed, please know this: struggling doesn’t mean you’re failing. I had three totally different feeding experiences with my three kids. Dr. Jess Roth at Chiro for Moms is a chiropractor and lactation consultant who looks at both mom and baby as a whole system. That kind of support makes such a difference, especially in those first few days when you’re running on nothing and breastfeeding feels impossible. Her advice: if you’re struggling on day one, don’t wait. Get support early.

One thing I now tell every expecting mom: pack the things that make you feel like yourself. A robe you actually love. Your own toiletries. Chapstick. The hospital gives you a lot, but it doesn’t give you comfort. 

I put together a full breakdown of what actually matters in this hospital bag post.

The Comparison Trap Is Real, and It Starts Immediately

Parenting advice in 2026 is everywhere, and so much of it is built on the premise that someone else is doing it better than you.

I fell into this trap hard with my first. I was looking at other babies who slept longer, other moms who seemed calmer, other nurseries that looked better put together. It took me way too long to recognize that what I was seeing was a highlight reel, not a whole life.

This is the advice for moms I come back to again and again: comparison robs you of the season you’re actually in. Your baby isn’t behind. You’re not failing. You’re just in it, which is exactly where you’re supposed to be.

Something Hannah Lewis at Radiant Health Collective said in our conversation really stuck with me. She’s a functional medicine nurse practitioner, and she told me that so many of her patients arrive after being told their labs are “normal” but still feeling exhausted, foggy, and not like themselves. That pattern of being dismissed, being told it’s “just part of being a mom”, is its own version of the comparison trap. We start to believe that feeling depleted is what we’re supposed to feel. It’s not.

What I Wish I Knew About Asking for Help

I was not good at this with my first baby. I wanted to prove I could do it, which is the least useful thing you can want when you’re running on three hours of sleep with a newborn who won’t latch.

Tips for new parents around help-asking tend to be vague. “Accept help when offered.” Okay, but what does that actually look like?

Here’s what I’ve learned, both through my own experience and from my conversation with Joy McAfee at Joy the Village Doula:

• Be specific when people ask. When someone says “let me know if you need anything,” give them an actual answer. “Can you drop off food on Tuesday?” is so much easier for everyone than “I’m fine, thanks.”
• Lower the bar for what counts as help. Someone holding the baby while you shower is help. Someone texting to check in is help.
• Get a postpartum doula if you can. I mean this. Joy put it clearly in our conversation: postpartum doula support is not a luxury. In every culture, there has always been some version of a postpartum helper. She calls it “mothering the mother”. Someone coming into your home to cover newborn care, meal prep, light tidying, and just holding space so you can actually rest.

Joy also said something I haven’t been able to stop thinking about: she believes that by giving parents the best possible start, she’s helping shape the future for her own children and community too. That reframed help-asking for me entirely. It’s not just about you. It’s about building something bigger.

Asking for help is not a sign that you’re struggling more than other people. It’s a sign that you’re paying attention to what you actually need. That’s good parenting advice for new moms, and honestly good advice for moms at every stage.

Nobody Warned Me About the Mom I’d Become

Here’s the thing about advice for moms that tends to get skipped: you change. And not in a vague, inspirational way. In a specific, concrete, sometimes-disorienting way.

Things that used to matter stop mattering. Things you never thought about become everything. You discover patience you didn’t know you had, and impatience you’re not proud of. You’re more tired than you’ve ever been, and also more certain of things than you’ve ever been.

I didn’t expect to become the mom I am. What actually happened is that I became someone I had to get to know.

It’s one of my favorite things about this season of life, looking back. You don’t just have a baby. You grow into someone new alongside them.

The Things That Felt Huge Then Feel Small Now

With my first, I was convinced that every decision was permanent. Every sleep choice, every feeding method, every moment I got wrong felt like it mattered more than it probably did.

With my third, I can tell you: most of it irons itself out. Not all of it. But most.

This is where being honest with yourself matters. I’ve been working with Dr. Britt Stamer, a naturopathic doctor here in Minnesota, for two years now. Not during pregnancy. I came to her after three babies, after years of brushing off symptoms and telling myself I was “just tired.” When I started working with her, I realized how much I had normalized. Things I thought were just part of motherhood turned out to be things worth addressing. That shift, being seen as a whole person instead of a checklist, changed how I show up for my family.

So when I say some things iron out, I also want to say: pay attention to the ones that don’t. Persistent exhaustion, mood changes, symptoms you keep explaining away, those are worth talking to someone about. Not just powering through.

The things that actually stick are the ones you almost didn’t notice at the time. The way they smelled. The specific weight of them sleeping on your chest. The first time they laughed at something you did on purpose.

That’s part of why I photograph what I photograph. Savoring the newborn stage isn’t something that comes naturally when you’re exhausted, it takes intention. And sometimes the best parenting advice is simply: slow down long enough to notice.

What Three Babies Taught Me About Letting Go of the Plan

Tips for new parents around flexibility tend to sound nice in theory and impossible in practice. So here’s the concrete version of what I’ve actually learned:

• Your birth story doesn’t have to be what you imagined to be meaningful. The photos I take in those first 48 hours are never the ones moms planned for. They’re always better.
• Your parenting style will shift. What worked for your first won’t always work for your second. That’s not inconsistency. That’s paying attention.
• The plan is a starting point, not a contract. By baby number three, I stopped white-knuckling the outcome and started just showing up. That shift alone made everything feel different. 

Something Meaghan Moakley at Azalea Acupuncture shared in our conversation has stayed with me. In Traditional Chinese Medicine, there’s a philosophy around the first 40 days postpartum. The idea that for that season, mom’s only job is to take care of baby, and everyone else’s job is to take care of mom. Body workers, doulas, prepped meals, honest conversations with your partner about what support actually looks like. What Meaghan said simply: when mom feels her best, the whole family system feels better.

That’s not an excuse to opt out. It’s permission to let go of the idea that getting through everything alone is the goal.

If you’re heading into a season of adding to your family, my post on preparing older siblings has some genuinely useful, practical tips for new parents navigating that transition.

To the Mom Reading This Before Her First Baby Arrives

You’re going to do great. Not because you’ve prepared enough or because you have the right stuff or because you’ve read the right things. You’re going to do great because you already care this much, and that doesn’t go away when things get hard.

The advice for moms I’d leave you with is simple: be as patient with yourself as you’re planning to be with your baby. You’re both learning. Neither of you has done this before.

Build your team before you need it. A postpartum doula. A chiropractor who understands pregnancy. A provider who actually listens when something feels off. You don’t have to figure any of this out alone, and the moms I’ve talked to who got support early all say the same thing: they wish they’d done it sooner.

And when you’re ready to capture this season, I’d love to be your photographer. My Fresh 48 sessions happen in the hospital or at home within the first 24 to 48 hours after birth. No posing, no pressure. Just your family in the middle of something you’ll want to remember.

Spots fill up before due dates, so if you’re expecting, reach out early.

And if you want to stay connected (real talk for Minnesota moms, local resources, and things I actually use) grab the free Minneapolis Mama’s Guide here and follow along on Instagram.

That’s the whole reason I started the Made for Minnesota Moms YouTube series. Real conversations with real Minnesota women who are doing something that genuinely helps families. And this episode might be one of my favorites so far.

Speaking of documenting this season, if you’re looking for a Minneapolis newborn or family photographer, I’d love to connect. You can reach out here or check out my work in Instagram to see if we’d be a good fit.

Today I’m introducing you to Liseli Radko, the owner and founder of Emery’s Playhouse in St. Paul. She opened this boutique and indoor play area in February 2024 and in just over a year it has become exactly the kind of space that makes you want to tell every mom you know about it. I went in myself before we recorded and I immediately called my mom afterwards. It’s that kind of place.

Meet Liseli Radko, Founder of Emery’s Playhouse

Liseli Radko is the founder of Emery’s Playhouse, a whimsical boutique and indoor play area in St. Paul. The shop carries thoughtfully curated baby and toddler clothing, toys, accessories, dress-up, party supplies, a balloon bar, and gifts you won’t find at big box stores. In the back of the shop is a magical indoor soft play space with a custom hand-painted mural, available for open play, private playdates, birthday parties, and events (and yes, I looked, and the ideas are genuinely good).

Liseli’s background is not your typical small business owner story. She went to school for culinary and pastry arts, worked in a hotel in New York after college, decided she hated it, and went back to school for graphic design. From there she landed at Macy’s corporate as an illustrator, pivoted into visual merchandising, earned a master’s degree in visual merchandising and 3D design, and eventually was recruited by Target where she worked as a toy designer and then on the kids’ team.

All of that, every single piece of it, shows up in Emery’s Playhouse. The way it’s laid out. The way things are chosen. The indoor play area. The way it feels when you walk in.

She lovingly named the shop after her daughter, Emery. The name came to her one night while she was nursing. It just fit.

What to Expect at Emery’s Playhouse

Before I get into the full Q&A, I want to set the picture for anyone who hasn’t been in to this boutique and indoor play area yet.

Emery’s Playhouse is part boutique, part children’s play place. When you walk in you’ll see a birthday party wall, a balloon bar, and a front display table that Liseli changes out with the season. There’s a toddler section, a dress-up section with sparkly pieces kids can actually get on and off themselves, a beautiful accessory section, a toy wall, and a baby section in the back.

And then there’s the indoor play area.

You walk through a curved doorway into a colorful, whimsical space with a custom mural painted by artist Laura Margot. It’s cozy, imaginative, and completely separate from the shop floor so kids can be kids while you actually browse. There are also some very thoughtful details back there that Liseli put in specifically for moms: a bottle warmer, a full-size changing table (not a flip-down one), wipes, A&D ointment, and even feminine products, because she’s been that mom who forgot something and she didn’t want anyone else to be in that spot.

You can drop in for open play during posted hours, book a private playdate or mommy and me session, or reserve indoor play area for a birthday party. Check the playroom calendar here for current open play times and to see what’s available.

Watch the Full Interview

If you want to hear Liseli’s whole story in her own words, including her New York roots, how her corporate career led her to this journey, and what it actually felt like to walk away from Target to follow this dream, press play below. Her warmth and genuineness come through in a way that’s hard to fully capture in writing.

If you’d rather read through the highlights, keep going. I pulled out every question and the moments that stuck with me most.

Q&A with Liseli Radko, Founder of Emery’s Playhouse

1. What made you start Emery’s Playhouse?

Liseli said it really was all her worlds colliding. The illustration work, the visual merchandising, the toy design, the kids’ team at Target. All of it was building toward something she didn’t have a name for yet.

When she got pregnant, she finally put pencil to paper. She started sketching out what the indoor play area and boutique would look like before she even had a location. She sat down with her husband and told him this was what she wanted to do. He didn’t waver. That support, she said, was the biggest thing. She went back to work after having her child and realized her heart wasn’t there anymore. So she left corporate and went for it.

She also did fairs before the shop existed, sewing and selling her own pieces. Customers kept saying she should open a store. That kept planting the seed.

2. Who is Emery, and what’s the story behind the name?

Emery is her daughter, in 2024. Liseli didn’t have a name picked out for the shop or for her daughter at the same time. When Emery was born she looked at her face and just knew. Then one night while nursing, Emery’s Playhouse came to her and it clicked the same way. She said it just felt right in her heart and she knew it was perfect.

3. Are you making any of the things in the shop yourself?

A few pieces, but not many because she can’t keep up with demand. She also works with vendors who sew for her, and she buys wholesale from makers who have their own lines. It’s a mix, all chosen by her

4. Was there a specific gap you were trying to fill in the Twin Cities, or was this more about creativity?

Both, she said. She spent years in retail watching customers get frustrated with the same options over and over. Big racks, no creativity, nothing that felt special. She wanted people to walk into Emery’s Playhouse and have a completely different experience. Not just a shopping trip they’d forget, but something they’d want to come back to.

The indoor play area was part of that too. She’d watched so many parents panic in stores because their kids were hiding in racks or running off. She wanted to give families a place where the kids are genuinely happy in the back at the children’s play place and the parents can actually browse without the stress. She called it filling a gap in the shopping experience, not just the product selection.

5. How often do you do events, and what’s the inspiration behind them?

She aims for monthly. The ideas come from what’s happening seasonally and what would be genuinely fun for the kids who come in. She knows a lot of them by name at this point, so she has a pretty good read on what lands.

Check the events page to see what’s coming up. I’ll be honest, I looked through the past ones and I kind of wished I was in the age range. They’re genuinely good ideas.

More Than a Store and Indoor Play Area

Something Liseli kept coming back to throughout our conversation is that people are still figuring out what Emery’s Playhouse actually is. They see “playhouse” and assume it’s just an indoor play area. They see “boutique” and don’t realize there’s a whole soft play area in the back. It’s both, and the combination is the whole point.

She didn’t build it to be another store you visit once and forget. She built it to be part of the community. Some kids come so often they run and give her a hug. Every person is welcomed and given space to just be. She poured everything she had into it and she said so many customers who’ve walked through the door have told her they can feel that. And that’s exactly what she was going for.

The Real Life Rescue Kit

At the end of every episode I ask my guests for three Minnesota-specific recommendations that actually help moms in real life. Here’s what Liseli shared:

Takeout rescue: Brasa in St. Paul. Liseli is from Trinidad, so Caribbean flavors feel like home. She orders the rice and peas, chicken, sweet plantains, and yuca fritas. Her Polish husband is apparently fully on board.

Kid-friendly outing worth the effort: Duck Arcade in Eagan. She and Emery went for the first time recently and she said she’s never seen Emery more joyful. The claw machines, the lights, the little carts for stuffed animals, the shaved ice with condensed milk. She recommends going mid-week when it’s quieter.

Local resource for moms: Dr. Janet Schaeffer, OB-GYN at Methodist Hospital in St. Louis Park. Liseli has endometriosis and was nervous about finding a doctor in Minnesota after moving from New York. Dr. Schaeffer took the time to request her full history from New York Presbyterian and actually listens. She also delivered Emery, because Liseli wasn’t having anyone else do it.

Where to Find Emery’s Playhouse

• Website
• Instagram
• Playroom schedule and open play hours
• Upcoming events
• Birthday party packages

A Note from Me

I started this series because Minnesota moms deserve real resources from real people, not just generic internet advice. Whether that’s finding a good OB who actually listens, discovering a beautiful indoor play area that doubles as a boutique, or just hearing from another mom who figured something out and wants to share it.

Emery’s Playhouse is one of those places I feel genuinely excited to share. It’s not just an indoor play area. It’s not just a kids’ boutique. It’s a space someone poured real thought and love into, and it shows the second you walk through the door.

If you want more conversations like this one, join my newsletter so you don’t miss the next episode. And if you’re still pregnant and getting ready for everything that comes next, grab my free Minneapolis Pregnancy Guide to get a head start on local resources you can actually use.

If you’re ready to document this season of your family’s life, I’d love to connect. Reach out here and let’s talk about what a photography session might look like for you.

Because this season goes fast. And it’s worth remembering.

Disclaimer: This blog post is for informational and entertainment purposes only. It is not a substitute for professional medical or parenting advice. Always consult a qualified healthcare provider with questions about your health or your child’s wellbeing.

Here’s what I’ve learned after years of making ambitious lists that never quite got finished: the best summer memories aren’t the ones you planned to death. They’re the ones that just happened. The spontaneous lake afternoon. The Wednesday night drive to a pizza farm because why not. The time your kid found a frog and you spent an hour sitting in the grass watching it do absolutely nothing, and it was perfect.

So this is not that kind of summer bucket list. This is a realistic, low-key, do-it-when-the-mood-strikes summer bucket list. Full of things to do over the summer that are actually within reach for real families with real kids and real lives.

Hi, I’m Megan, a Minneapolis-based family and newborn photographer who specializes in capturing the real, messy, joy-filled stuff that makes your family yours. If you’ve been thinking about booking a family session before summer slips by, I’d love to hear from you. Reach out here, summer books up fast!

And if you want more Twin Cities family content like this delivered straight to your inbox, sign up for my newsletter here. 

Summer in Minneapolis Doesn’t Have to Be Overscheduled to Be Magical

There’s a certain kind of summer pressure that creeps in every June. The camp sign-ups. The packed calendars. The constant feeling that you should be doing something. I feel it too.

But some of the best summer days? They started with zero plan. You woke up, someone asked for ice cream before noon, and you just… went with it. And those are the days your kids talk about.

Summer in Minneapolis genuinely doesn’t require a lot of effort to be good. The city is set up beautifully for families. Parks everywhere, lakes at every turn, and more things to do over the summer than you could possibly squeeze into one season.

So take a breath. Pick a few things from this summer bucket list. Don’t try to do them all. Just go.

Low-Key Lake Days and Splash Pad Favorites

Nothing says summer in Minneapolis like hitting a splash pad on a hot Tuesday when the kids are losing their minds indoors. A few favorites worth putting on your summer bucket list:

• Wabun Picnic Area (Minnehaha Regional Park): This is one of the most underrated spots in the city. It has a zero-depth splash pad, a great updated playground, shaded picnic tables, and it’s tucked into Minnehaha Park so you can make a whole afternoon of it. Arrive early on weekends, the picnic tables go fast.
• Round Lake (Eden Prairie): This was my kids’ favorite, with a beach, playground, and picnic areas all in one spot.
• Commons Park (Downtown Minneapolis): Smaller splash pad, but it’s right in the heart of downtown with food trucks, lawn games, and live music throughout the summer. Super easy if you’re already in that part of the city.

Quick tip: Check the Minneapolis Parks pool dashboard before you head out: it shows real-time closures so you’re not driving across town to a locked gate.

The Best Parks and Trails for Minneapolis Families with Young Kids

Your summer bucket list absolutely needs at least a few solid park days on it. Minneapolis is genuinely one of the best cities in the country for this. Here are a few that are worth the trip:

• Minnehaha Regional Park: This one is non-negotiable. Fifty-three-foot waterfall, great trails, the Wabun splash pad nearby, and you can grab food from the little stand in the park. It never gets old, even if you’ve been a hundred times.
• Theodore Wirth Regional Park: One of the biggest parks in the city. Miles of trails, an adventure playground, and a beach for summer. Dogs love it too, and honestly, so do I.
• The Chain of Lakes (Bde Maka Ska, Lake Harriet, Lake of the Isles): Paved, flat, stroller and bike-friendly, and gorgeous. Lake Harriet has a guarded beach and the Bread & Pickle restaurant nearby for a treat after. The Como-Harriet Streetcar Line stop is right there too, which kids think is the coolest thing ever.
• Lake Nokomis Community Park: Two beaches, a great playground, and a paved loop trail (2.6 miles) with plenty of shade. Less crowded than Harriet.

Don’t sleep on your own neighborhood parks, either. Minneapolis is dotted with small gems that fly under the radar. Sometimes the best park is the one five minutes from your house that nobody else knows about.

Farmers Markets, Ice Cream Stops, and the Simple Summer Stuff Kids Remember

Okay, real talk: what kids remember most about summer are never the big expensive activities. It’s the Saturday morning farmers market runs. The ice cream that dripped onto their shoes. The time they found something weird at a vendor table and asked seventeen questions about it.

A few markets worth building into your summer in Minneapolis routine:

• Mill City Farmers Market: Running year-round, this market moves with the seasons. Indoors at the Mill City Museum lobby on the first and third Saturdays from November through April, then outdoors every Saturday from May through September, right beside the Guthrie Theater along the river. With over 100 vendors and unbeatable views, it’s worth the trip for the scenery alone.
• Neighborhood Roots Markets (Kingfield, Fulton, and Nokomis) — These three Minneapolis markets are all run by the same local organization, Neighborhood Roots, and every vendor grows, raises, or makes what they’re selling — no resellers. On the first and third weeks of the month, all three locations participate in the Power of Produce program, where kids (ages 4-12) get a token to pick out their own produce at the market. 
• Northeast Minneapolis Farmers Market: Another year-round market! They run outdoors every Saturday, May through October. And indoors on the first Sunday from November to April. They have a children’s tent with activities that are educational and market-themed, organized by volunteers. Plus live music. Great vibe.

One of My Favorite Summer Bucket List Items: Pizza Farms!

If you have never been to a pizza farm, this is the summer you fix that. I’m serious. It belongs on every Minneapolis family summer bucket list, and I won’t stop talking about it until everyone has gone.

Red Barn Farm in Northfield is my favorite. About an hour south of the Cities, it’s a 10-acre working farm where you spread out a blanket, let the kids visit the horses and chickens, and wait for your wood-fired pizza made with ingredients from their own chemical-free gardens. They’re open Wednesday evenings and the third Sunday of each month, May through October. You need a reservation (they book fast: check their website). Bring chairs or a blanket and plates and utensils. Sit in the grass. Let the kids run. Talk to your people while eating delicious pizza and listening to live music.

The Nelson Stone Barn is technically just across the border in Nelson, Wisconsin: it’s only about two hours from Minneapolis and absolutely worth the road trip. Wood-fired pizza, goats, ice cream, hiking trails, and it feels like you’ve traveled somewhere completely different. This one is more like a restaurant setup, so you don’t need to bring as much.

Alpha Omega Farm is about an hour north of the Cities in Princeton and is worth knowing about because the animal situation alone makes it a kid highlight. Goats, chickens, pigs, alpacas, cows, and donkeys roaming the 38-acre property while you wait for your pizza. They’re open Thursdays and most Saturdays, May through September, with live music every night. BYOB for drinks. They also have glamping on the property if you ever want to turn it into a full overnight. 

Check websites and social media before you go: you may need a reservation. Plus hours can vary and they’re weather-dependent.

Rainy Day Backup Ideas for When Minnesota Weather Has Other Plans

We all know Minnesota summer weather has a sense of humor. You plan a big park day and it rains sideways. It happens. A few solid backup options to have in your back pocket:

• Minnesota Children’s Museum (St. Paul): Hands-on everything. Perfect for little kids who need to climb, dig, and touch every single thing.
• Minneapolis Institute of Art (Mia): Free admission always (unless for special exhibitions). They do Family Days on the second Sunday of each month with art-making, music, storytelling and more. Genuinely a great two hours.
• Wild Rumpus Books (Minneapolis): If you haven’t been here, it is pure magic. An independent children’s bookstore with live animals in the store. Yes, actual animals. Free to browse, and you’ll probably leave with a stack of books you didn’t plan to buy. Worth it.
• Edinborough Park (Edina): One-acre indoor park with Adventure Peak, one of the largest indoor play structures around, plus a running track and pool. Great for burning off energy when being outside isn’t happening.
• The Science Museum of Minnesota (St. Paul): Three floors of interactive exhibits for all ages. Genuinely fun for adults too. Their water exhibit is a highlight for toddlers and kids: they even give kids rain gear.

My Go-To Resource for All Things MN Family Fun

Every May, Minnesota Parent puts out their Summer Guide, and it is packed with the best playgrounds, splash pads, events, and activities across the Twin Cities. I reference it constantly. If you don’t already have it bookmarked, go find it: it genuinely saves so much planning time.

Why the Best Summer Moments Are the Ones You Didn’t Plan

I’ve photographed a lot of Minnesota families over the years. And I’ve heard a lot of parents say some version of the same thing: the photo I treasure most is the one I wasn’t expecting. The kid who decided to roll down the hill instead of stand for the picture. The dad who started tickling everyone because nobody could hold still. The moment that was, by every definition, a disaster: and is now their favorite image on their wall.

That’s what summer is like with kids. The best stuff rarely comes from the plan.

The moments that matter are already happening. The kids climbing that trail. The sticky ice cream faces. The Wednesday night pizza farm chaos you said you’d do last year and keep putting off.

The real summer bucket list isn’t a to-do list. It’s a reminder to pay attention.

Capture the Season Before It Slips By

Summer in Minneapolis goes fast. And I say this as a photographer and as a mom who knows firsthand how quickly these years move: don’t let this summer go by without documenting it.

If you’ve been thinking about booking a family session, let’s make it happen. I photograph families all over the Twin Cities, and summer sessions are some of my favorites: the light is gorgeous, the kids are energetic, and it never looks like anyone tried too hard. That’s kind of the whole point.

View family session details here: and then go outside. Summer’s waiting.

Follow along on Instagram for real family sessions, behind-the-scenes, and all the good Twin Cities stuff.

That’s why I started my Made for Minnesota Moms YouTube series. I wanted real conversations with real Minnesota women who actually support pregnancy, birth, and postpartum.

Today’s guest is someone I’ve been so excited to introduce you to. Meaghan Moakley, L.Ac. is a licensed acupuncturist and the founder of Azalea Acupuncture in Minneapolis. She specializes in women’s health acupuncture and Traditional Chinese Medicine, and she’s spent years helping women feel more regulated, more supported, and more at home in their bodies.

Our conversation covered so much. We talked about what women’s health acupuncture actually is, how it can support you through preconception, pregnancy, and postpartum, what your first appointment looks like, and a couple of really simple wellness habits you can start today. Meaghan also shared her own story, which I loved.

Meet Meaghan Moakley, Licensed Acupuncturist

Meaghan Moakley is a licensed acupuncturist with a master’s degree in Traditional Chinese Medicine. She’s the founder of Azalea Acupuncture & Aesthetics in Minneapolis, where she supports women through every season of life. Preconception. Pregnancy. Postpartum. And everything that comes after.

Here’s something I didn’t know before our conversation. To become a licensed acupuncturist in Minnesota, you go through a three or four year master’s or doctorate program, take three to four board exams, and get licensed through the Minnesota Medical Board. Meaghan made a point I want to repeat: when you’re looking for a women’s health acupuncture provider, look for the letters L.Ac. after their name. That stands for Licensed Acupuncturist. It tells you they’ve gone through the proper training.

She named her practice Azalea after the flower because azaleas aren’t native to Minnesota, but they’re hearty enough to survive our winters and bloom again every spring. Soft and feminine, but resilient. Just like the women she works with.

What Is Women’s Health Acupuncture?

Before I get into the Q&A, let me set the stage. Because if you’ve never tried women’s health acupuncture, the whole concept can feel a little mysterious.

Acupuncture is one piece of Traditional Chinese Medicine, which is a complete system of medicine that’s been around for thousands of years. So when you book an appointment with a licensed acupuncturist like Meaghan, you’re not just getting needles. You’re getting a whole approach that can include:

• Acupuncture (the needles)
• Cupping (which Meaghan said is one of her most popular treatments)
• Herbal therapies
• Gua sha
• Moxibustion (especially helpful for breech babies in late pregnancy)
• Lifestyle and food guidance based on your individual constitution

Women’s health acupuncture is a way of looking at your whole body. Not just your symptoms. Meaghan checks in on sleep, digestion, stress, your cycle, your mental and emotional wellbeing, and whatever else is going on. Because in Chinese medicine, none of it is separate.

Why Whole Body Care Matters So Much for Moms

One of the themes that keeps coming up in this series is the whole body approach. Everything is connected. Your gut and your brain. Your stress and your cycle. Your sleep and your nervous system.

So much of what we write off as just being a tired mom or just being anxious is actually a sign that something deeper is asking for support. Women’s health acupuncture meets you in that space. It’s not about chasing one symptom. It’s about helping your body come back into balance so the rest can follow.

This kind of care can be especially meaningful in motherhood, because moms tend to normalize so much. Poor sleep. Bloating. Anxiety. Aches and pains we just live with. Sometimes it takes someone asking the right questions to realize how much we’ve been carrying.

Watch the Full Interview

Before I share the highlights from our Q&A, I want to give you the full conversation.

If you’d rather hear Meaghan explain things in her own words (and trust me, her warmth comes through in a way that’s hard to capture in writing), press play below. If you’d rather skim, keep scrolling. I pulled out the questions and the moments that stuck with me most.

Q&A with Meaghan Moakley, L.Ac.

1. How did you become an acupuncturist?

Meaghan got into acupuncture as an undergrad at the University of Wisconsin Madison, where her student health services offered acupuncture for twenty bucks cash. She and her roommates would sneak over between classes on Wednesdays.

She was dealing with a lot of anxiety at the time, and acupuncture helped in a way nothing else had. She was studying to be a teacher, but slowly fell in love with Chinese medicine. When she found out there was a Chinese medicine school right here in Minnesota, she went straight from undergrad into her master’s program at Northwestern Health Sciences. She graduated in August 2020 (yes, in the middle of the pandemic) and opened Azalea in May 2021.

2. What’s the biggest benefit of acupuncture for women trying to conceive, pregnant, or postpartum?

Meaghan said there are real benefits at every stage:

• Preconception: She loves to see patients three to six months before they start trying. The focus is on improving egg quality, regulating the nervous system, and lowering inflammation.
• Pregnancy: Acupuncture can help with first trimester nausea, the aches and pains that show up as your body changes, baby positioning if baby isn’t head down, and labor prep.
• Fertility support: She works alongside reproductive technologies like IUI and IVF, with some really cool research backing acupuncture before and after IVF transfers.
• Postpartum: This is where Chinese medicine really shines, and we’ll get to that more below.

She always works in tandem with your OBGYN or midwife. Women’s health acupuncture is meant to be coordinated care, not a replacement for the rest of your team.

3. What’s the first appointment actually like?

At Azalea, your first appointment is 75 minutes. You’ll fill out an intake form ahead of time that covers your full health history, and Meaghan was very clear: there’s no such thing as TMI for an acupuncturist.

She walks you through everything slowly so it doesn’t feel scary. You get treated that same day. Needles go where they need to go (sometimes in places that surprise you, like by your toe, even if you came in for fertility support). Then you rest for about half an hour with a buzzer in case you need anything.

Acupuncture activates the parasympathetic nervous system, which is the rest and digest side. So a lot of patients fall asleep, or end up in what can only describe as a hovering, floating, deeply relaxed state. Meaghan also reminded me that even if you don’t reach that euphoric place, the treatment is still working.

4. How often do you need to come in?

It depends. Some patients come weekly for 12 to 16 weeks if they’re working on something specific like fertility or an IVF transfer. Others who’ve been with Meaghan for years just check in monthly or as needed. Women’s health acupuncture is not a one and done thing, but it’s also not meant to be a forever commitment.

5. Why cupping after acupuncture?

Cupping is one of Meaghan’s most popular treatments, and I get why. It’s deeply regulating for the nervous system. From a Chinese medicine perspective, that tightness most of us carry in our upper back and shoulders is connected to the liver, which holds emotions like anger, frustration, resentment, and burnout.

Releasing that tension physically also helps release whatever stagnant emotions are stuck there. Meaghan was clear though: in Chinese medicine, there are no bad emotions. The issue is when we stuff them down instead of letting them move through us.

Azalea uses traditional fire cupping, which creates a vacuum seal that pulls the skin and fascia up into the cup. A lot of patients say they feel relief instantly.

6. What are some simple wellness habits moms can start today?

Meaghan shared two tips rooted in Chinese medicine that you can literally try today:

1. Switch your iced drinks to room temperature, warm, or hot. Iced coffee, smoothies, and ice water can be really taxing on your digestive system from a Chinese medicine perspective. This is even more important during postpartum, when warmth is everything.
2. Get to bed before 11 p.m. if you can. In Chinese medicine, the gallbladder and liver do their physical and brain repair work between 11 p.m. and 3 a.m. So getting to sleep before then makes a real difference in how you feel the next day.

She also gets it. If your only quiet me time is after 10 p.m., that’s real. But even shifting bedtime a little earlier can help.

7. Why is holistic wellness and self care so important for moms?

Meaghan put it simply. When mom feels her best, she can show up as her best, and the whole family system feels better.

She brought up something I want every mom in Minnesota to hear about. In Traditional Chinese Medicine, there’s a practice called the first 40 days postpartum. There’s a beautiful book on this called The First Forty Days by Heng Ou that Meaghan recommends if you want to dig deeper.

The idea is simple but radical. For the first 40 days after birth, mom’s only job is to take care of baby. Everyone else’s job is to take care of mom. That can look like:

• Body workers, acupuncturists, or massage therapists coming to your home
• A postpartum doula (which I covered in a previous episode with Joy McAfee, and it was magical)
• A lactation consultant
• Food prepped during pregnancy so you’re not starting from scratch
• Honest conversations with your partner ahead of time about what support actually looks like

Meaghan is currently pregnant herself, so she’s living what she teaches in real time. And she pointed out that postpartum, from a Chinese medicine lens, doesn’t end at six weeks. It can stretch on for years. Especially while you’re breastfeeding.

8. What’s one powerful theme from your work?

I asked Meaghan to share a powerful moment, and what came up wasn’t just one moment. It was a theme. She gets to walk with women through so many seasons. Engagements. Pregnancies. Job changes. Hard losses. New chapters.

What’s stuck with her most is how resilient women are. Soft, feminine, hearty, and able to come back to themselves over and over again. That’s the whole reason she named her practice Azalea.

The Real Life Rescue Kit

At the end of every episode now, I’m asking my guests for three Minnesota specific recommendations that help moms in real life. Meaghan was the very first person to get the Real Life Rescue Kit treatment, and here’s what she shared:

• Takeout rescue: Brim. Healthy, delicious, and her office sits right between two of their locations.
• Favorite kid friendly outing in Minnesota that actually feels worth the effort: Meaghan didn’t have a specific spot to share since she’s pregnant right now, but she made a point I loved. Every space should be a kid friendly space. Kids deserve real life experiences, and as long as it’s safe, you have every right to bring your kids along.
• Local resource for moms: Dr. Britt Stammer, the naturopathic doctor I interviewed earlier in this series. Meaghan also mentioned she keeps a great list of holistic practitioner referrals on her website.

Where to Find Meaghan

You can connect with Meaghan and Azalea Acupuncture in a few ways:

• Visit her website
• Book directly here
• Follow her on Instagram, where she shares Chinese medicine concepts in really approachable ways
• Contact her here to start an application

Meaghan starts every new patient with an application to make sure her practice is the right fit for you and you’re the right fit for her. I love that she’s so intentional about it.

A Personal Note from Me

I started this series because I genuinely believe Minnesota moms deserve access to real conversations and real resources. Not generic internet advice. Not the bounce back narrative. The real stuff.

Whether that’s discovering how women’s health acupuncture could support you through fertility, pregnancy, or postpartum, or hearing about a postpartum doula for the first time, or finding a naturopathic doctor who actually listens. You deserve a team.

As a Minnesota family photographer, I spend my days documenting the beautiful chaos of family life. But behind every photo is a real mom navigating real seasons. Supporting moms is bigger than photos for me. I want you to leave here with resources that actually help.

If you’re in the postpartum season, you might love my Postpartum Care Kit. If you’re still pregnant and getting ready for baby, grab my free Minneapolis Pregnancy Guide. And if you want more conversations like this one, join my newsletter so you don’t miss the next episode.

Because at the end of the day, motherhood isn’t meant to be figured out alone.

If you’re ever ready to document this season of your family’s story, I’d love to connect with you.

Disclaimer: This blog post is for educational and informational purposes only and does not provide medical advice. It is not a substitute for professional medical care, diagnosis, or treatment. Always seek advice from your physician, midwife, or other qualified healthcare provider with questions about pregnancy, labor, postpartum, or your health.

Exactly.

Don’t get me wrong. Candles are lovely. I have a drawer full of them. Literally a drawer. But somewhere along the way, “thoughtful gift for Mom” became shorthand for “something that smells like a forest and costs $38.” And I think we can do better this year.

Mother’s Day 2026 lands on Sunday, May 10, which gives us a few weeks to actually think about it. So if you’re here hunting for mother’s day gift ideas that don’t feel like a last-minute Target run, you’re in the right spot. I pulled together a mix of what actually lands with the moms I know, the moms I photograph, and honestly, me.

Let’s get into it.

She Doesn’t Want More Stuff (She Wants to Feel Seen)

Here’s the thing about the moms I work with. They’re busy. They’re the ones running the family calendar in their head, remembering which kid needs the field trip form, and somehow still answering work emails at 10pm.

What they want isn’t another thing to dust.

They want to be seen. They want someone to notice how hard they’re working. They want a pause. They want proof that the chaos of this season actually meant something.

So the best mother’s day gift ideas aren’t really about the gift at all. They’re about the message behind it. “I see you. I know what you do. I’m paying attention.”

Hold that in your head as you scroll. It’s the filter for everything below.

Mother’s Day Gift Ideas That Actually Mean Something

Let’s start with the heart-hitters. These are the gifts that make her tear up a little (in a good way) and text her friends about it later.

• A handwritten letter from her kids. Not a card she picks out herself. An actual letter, with crooked handwriting and misspelled words. Have them answer prompts like “my favorite thing about mom is” or “mom always knows how to.” Tuck it in a keepsake box she’ll actually open again.
• A recipe book of family favorites. Hers, her mom’s, her grandma’s. Print it. Bind it. Watch her cry.
• A memory jar. Fill it with little notes from family members sharing their favorite memories with her. Easy, cheap, wrecks her in the best way.
• A custom playlist. Songs that remind you of her. Bonus points if you put it on vinyl or make a little illustrated tracklist.

None of these cost much. All of them say, I paid attention. Which is the whole point.

Experience Gifts That Give Her Time, Rest, or Joy

If there’s one thing busy moms are starved for, it’s time. Time that isn’t spoken for. Time that doesn’t come with a checklist.

Experience gifts hit different because they’re not things. They’re memories. And they usually come with a side of quiet, which most moms would trade a kidney for.

Here are some mother’s day gift ideas in the experience category:

• A spa day, or even just a really good massage (My favorite spa is Watershed in Minneapolis!!)
• Tickets to a show, a concert, or a comedy night
• A cooking class she can take solo or with a friend
• A weekend at a cabin up north (very Minnesota of us, I know)
• Brunch reservations somewhere she’s been wanting to try
• A yoga or pilates membership if she keeps saying she wants to start
• A day at the arboretum with a packed lunch she didn’t make

The trick with experience gifts is pairing them with the time to actually use them. A spa gift card sitting in her wallet for 18 months isn’t a gift. It’s a guilt trip. Build in the babysitting, block the calendar, make it real.

Local Minneapolis Mother’s Day Gift Ideas She’ll Love

Okay, Minneapolis moms, this one’s for you. One of my favorite things about this city is how many small, beautiful shops there are run by people who actually care. Shopping local for Mother’s Day feels good on every level.

Here are a few spots I love:

• Foxwell is great for everything because it curates unique home goods and thoughtful pieces that make any space feel special and gift-worthy.
• Tonkadale Greenhouse for plants, flowers, and way more than you’d expect (their gift sections are sneaky good)
• Patina for the mom who loves her home to feel cozy and collected
• Wild Rumpus in Linden Hills if she’s the kind of mom who reads with her kids every night and wants a beautiful book of her own
• Foundry Home Goods in the North Loop for anyone who loves small, perfectly chosen things 
• Golden Rule Gallery in Excelsior for jewelry, art prints, and candles that don’t feel like everyone else’s candles

If you want to go really thoughtful, take her with you and let her pick. The experience of wandering a pretty shop together with a coffee in hand? That’s the gift. The thing she picks out is just the souvenir.

The Gift of Being in the Photo (Not Just Taking It)

Okay. I have to say it.

Moms are almost never in the photos.

We’re the ones holding the phone, angling the shot, telling everyone to look, reminding the kids to smile. Then we hand the phone back and move on. And years later, we scroll through and realize we barely exist in our own family’s memories.

One of the most meaningful mother’s day gift ideas I can offer, as a Minneapolis family photographer, is this: put her in the photo.

Book a family session, plan a newborn or maternity session if there’s a new baby on the way. Gift her a mini shoot with just her and the kids. Give her the chance to be captured, not just the one capturing.

I’m not talking about stiff, posed, everyone-in-matching-white-shirts family photos. That’s not what I do. I’m talking about the real stuff. Kids climbing on her. A quiet moment where she’s laughing at something only she heard. The actual texture of your life together.

Those are the photos she’ll look back on in 20 years and ugly cry over. Not the candle. The photos.

Small, Thoughtful Mother’s Day Gift Ideas Under $50

Not every gift has to be a big production. Some of the best ones are small, specific, and clearly bought with her in mind.

Here are mother’s day gift ideas under $50 that don’t feel cheap:

• Her favorite snack, but the fancy version she’d never buy herself
• A really good book (not a bestseller, one you know she’ll love)
• A pretty notebook and a nice pen, for the mom who journals or lists
• A plant she’s been eyeing, potted in something beautiful
• A bouquet from the farmers market instead of the grocery store
• Fresh sheets or a really good pillowcase (silk, if she’s into that)
• A subscription to a magazine she’d actually read
• A gift card to her favorite coffee shop, paired with an offer to take the kids so she can go alone
• One of those weighted neck wraps from Patina, because sleep

The common thread? Specificity. Generic = forgettable. Specific to her = she remembers forever.

A Few Words for the Partner Who Wants to Get It Right This Year

Hi, partners. This section’s for you.

First of all, thank you for being here. The fact that you’re reading a blog post about mother’s day gift ideas means you care, and that’s already more than half the battle.

Here’s my honest advice:

• Don’t ask her what she wants. She’ll say “nothing” or “I don’t know” because she’s tired. Pay attention the three weeks before instead. What has she mentioned? What has she sighed about? What has she scrolled past on Instagram and lingered on?
• Involve the kids, but don’t make her run it. If the kids are making her breakfast, you’re the producer, not her. She should wake up to it, not orchestrate it.
• The morning matters more than the gift. A calm morning where she isn’t doing laundry and making breakfast is worth more than anything wrapped.
• Write something down. A card. A list. A letter. Words she can re-read on a hard day.

You don’t have to be perfect. You just have to be paying attention. That’s the whole secret.

One Last Thing

Mother’s Day is one Sunday. Ten hours of actually seeing her. The rest is leftover.

So whatever you pick from this list of mother’s day gift ideas, the real gift is the noticing. The I see how hard you’re working. The I know what this season is costing you. The I’m so glad it’s you.

That’s what she actually wants.

And if part of that looks like finally getting in the photos with her kids this year, I’d love to help make that happen. You know where to find me.

In the meantime, join my newsletter here. It’s where I share the real stuff: session sneak peeks, mom-life things I’m loving, and the occasional reminder that you’re doing better than you think.

Sometimes the best conversations happen during a newborn session while we’re waiting for baby to settle. Sometimes they happen during a family session while the kids are running wild around us. And sometimes those conversations turn into something deeper. About motherhood, about healing, and about the kind of support we didn’t even know we needed.

Since becoming a mom of three, one thing has become crystal clear to me: we are not meant to do this alone. And yet so many of us come home from the hospital, close the front door, and try to figure it all out by ourselves.

That’s one of the reasons I started my Made for Minnesota Moms YouTube series. I wanted real conversations with Minnesota women who support pregnancy, birth, and postpartum. Women sharing resources you can actually use.

Today I’m excited to introduce you to Joy McAfee, a certified postpartum doula, early childhood educator, and trauma-informed care practitioner. Joy provides comprehensive postpartum support to help parents, infants, and children thrive during the first year after birth.

Our conversation covered everything from what a postpartum doula actually does (spoiler: it’s basically magic) to the emotional side of the fourth trimester, sibling integration, postpartum nutrition, and why this kind of support is not a luxury. It’s something every family deserves.

Meet Joy McAfee, Certified Postpartum Doula

Joy McAfee is a Certified Postpartum Doula (CPD) and the founder of Joy the 

Village Doula. She’s also an early childhood educator and trauma-informed care practitioner with a heart the size of Minnesota.

Joy’s brand of postpartum support is rooted in her own lived experience, and her passion for this work is something you can feel the moment she starts talking. When I planned this interview for my Made for Minnesota Moms series, she was someone I knew I had to talk to. Because so many moms don’t even realize that postpartum doula support exists, and once you hear what it looks like, you’ll wonder why we don’t all have one.

What Is a Postpartum Doula?

Before we get into the Q&A from our conversation, let’s start with the basics. Because when I first heard the term “postpartum doula,” I honestly thought I knew what it meant. And then Joy blew my mind.

A postpartum doula is someone who (as Joy beautifully put it) “mothers the mother.” They are trained professionals who come into your home after baby arrives and help you find your footing during one of the most beautiful and overwhelming seasons of life.

Not all postpartum doulas offer the same services, and that’s actually one of the coolest things about this type of support. It can be tailored to exactly what your family needs. Joy gets into the specifics of what she offers during our Q&A below, but the big takeaway is this: instead of trying to cook, clean, heal, feed the baby, manage your emotions, and somehow also be “fine,” you have someone in your corner who simply knows what you need. Sometimes before you even know it yourself.

Why Postpartum Doula Support Matters More Than You Think

Let’s be honest. Our society has a serious problem with the “bounce back” narrative.

You carry and grow a human being for nine months. You go through the physical, emotional, and spiritual experience of birth. And then you’re expected to just… get back to normal?

Joy put it perfectly during our interview: the bounce back isn’t going to happen. We need to let that go.

And I felt that in my bones.

The fourth trimester (that three-month window after baby is born) is often talked about now, and I love that. But Joy also shared something important: research shows it can take up to 18 months for hormonal balance and other physiological changes to reach a new normal after birth. That’s a long time to be “powering through.”

A postpartum doula steps into that space. Not to take over, but to hold space. To remind you that what you’re going through is a season, not a forever. To reflect back to you what you’re already doing well, even when you can’t see it yourself.

For moms recovering from C-sections (hi, that’s me, three times), postpartum doula support can be especially meaningful. Joy talked about how C-section recovery involves muscles and tissues mending, incision care, medication reminders, and the challenge of simply getting up and moving when your body is healing from major surgery. Having someone there who knows the right questions to ask, who puts the socks on your feet and brings the pillow to the couch without you having to ask, takes the mental load off in a way that’s hard to describe until you’ve experienced it.

Watch the Full Interview

Before I break down the Q&A highlights from our conversation, I want to share the full interview.

If you prefer to listen and watch the conversation unfold naturally, press play below and hear everything directly from Joy. Sometimes tone and nuance matter, and hearing her explain things in her own words adds so much warmth and context.

If you’d rather skim the highlights, keep scrolling. I pulled out the questions I asked and the moments that stuck with me the most.

Q&A with Joy McAfee

1. What is a postpartum doula and what does postpartum support look like?

Joy explained that a postpartum doula is someone who is educated in healing after birth, trained in the nuances of family life, and there to help families find their rhythm during the fourth trimester and beyond.

Her particular brand of support includes daytime visits, postpartum meals designed around healing and comfort, light tidying to create a restful space, emotional support, and infant care guidance.

She also emphasized that postpartum doulas are not all the same. Some offer overnight care, some focus solely on infant education, and some (like Joy) are intentional about daytime support so they can show up fully present and rested for the families they serve.

One thing Joy said that really resonated with me: she offers meals not just for nutrition, but because taking that one task off a new mom’s plate can be the difference between rest and running on empty. She creates menus that families can choose from before hiring her, with ingredients focused on anti-inflammatory healing and comfort.

2. How do postpartum doulas support families emotionally during the fourth trimester?

This was one of my favorite parts of our conversation.

Joy shared that emotional support starts with something simple but powerful: asking for the birth story. Not just the birthing person’s experience, but their partner’s too. She takes a holistic approach. She wants to know how everyone in the family experienced that moment.

From there, she supports families through their infant feeding journey (whether breastfeeding or bottle feeding), reminding them of their autonomy and empowering them with evidence-based information.

But what really got me was how she talked about reframing challenges. Joy described it as lovingly reflecting back to a parent what she’s noticed. Their strengths, their growth, what they’ve already overcome. And gently reminding them that what they’re going through is simply a season.

She was also very clear that this is not toxic positivity. It’s not “sunshine, rainbows, and lollipops.” It’s grounded, honest, and rooted in truly seeing the person in front of her.

3. What kind of practical support do new moms need most after birth?

Joy explained that this looks different for every family, which is why her support is always customized.

One example she gave that spoke directly to my soul: if the kitchen is a mess, a new mom is going to want to get up and clean it, even when she should be resting. Our brains just can’t relax in clutter (or maybe that’s just us, but I don’t think so). That’s exactly why light tidying is part of what some postpartum doulas offer. It’s not about being a maid. It’s about creating an environment where rest and healing can actually happen.

Joy also shared a brilliant pro tip: when postpartum hormones cause you to sweat (which is totally normal), keeping that sweaty shirt near baby’s bassinet or car seat can help them feel like you’re close, even if you step away to shower. The scent connection between mom and baby is powerful, and I honestly never would have thought of that.

4. How do families find a postpartum doula and know if it’s the right fit?

Joy shared several ways families can connect with a postpartum doula:

• Websites and apps where doulas post their credentials and services, with filters so you can search by type of support
• The Minnesota State Registry of Doulas, which lists what counties doulas serve, whether they take insurance, and what types of services they offer
• Referrals from other birth and community workers who maintain resource lists connecting families to both independent doulas and agency-based doulas

Once a family contacts Joy through her website, she sets up a meet and greet. One of the first questions she asks is: “Paint me a picture of what your postpartum healing time looks like.”

I love that question. It gives families the chance to vision cast, and it gives Joy the information she needs to customize her support package for each family’s unique needs.

She also shared that many families have been asking about sibling integration, which is about helping older children adjust to their new role as a big brother or sister. Joy’s approach is to teach older siblings how to narrate their experiences, creating a habit of introducing the baby to the world around them. It’s not about making a child into a little helper. It’s about giving them a meaningful, age-appropriate way to be part of the transition.

5. How did you become a postpartum doula?

This is where our conversation got really personal, and I appreciated Joy’s honesty so much.

Joy shared that 16 years ago, after the birth of her first son, she experienced severe postpartum depression. Finding the right support during that time was a real challenge for both her and her husband, who she later learned was also experiencing postpartum depression (because yes, partners can experience it too).

As the oldest daughter of seven, Joy had plenty of real-world experience caring for others. But what she didn’t have was the awareness that previous traumas made her high-risk for postpartum depression, or the right kind of support to navigate it.

Over time, Joy watched her sisters and friends give birth and reach out to her for support. For information, for meals, for encouragement. She saw them thrive in ways she hadn’t been able to after her first birth. And when her daughter was born 10 years later, she experienced postpartum healing in a completely different way because of the knowledge and support practices she had reclaimed, including cultural practices that had been part of her heritage.

Those night-and-day experiences lit a fire in her to extend that support to more families. She trained through CAPPA (Childbirth and Postpartum Professionals Association) and within two weeks of completing her training (during the pandemic no less) she was already supporting families.

6. Tell us about your trauma-informed care certification.

Through the African American Baby Coalition, Joy became a trauma-informed care practitioner. This training gave her a deeper understanding of trauma as it relates to adverse childhood experiences (ACEs), mental health, addiction, and the unique challenges that come with healing from past trauma while simultaneously stepping into parenthood.

What struck me was how Joy described the barrier that trauma can create for accepting help. She shared that even if she had known about postpartum doulas during her own difficult postpartum experience, she might not have felt safe letting someone into her home. The questions would have been overwhelming: Can I trust them with my truth? Will they understand where these tears are coming from? Or will they just put a band-aid on it?

Joy’s trauma-informed approach means she creates space for families to feel their feelings without judgment. She described a moment where she might set a timer and say, “Your tears are more than allowed. We want you to feel those feelings 100%. But in three minutes, you’re going to get in the shower. Not to stop the feelings, but to let them wash over you. And when you’re done, if you want to talk more, I’m here. If not, I’m going to wear your baby and get this laundry done.”

That moment in our conversation honestly gave me chills.

7. How long do you typically work with your families?

Joy’s support can extend up to baby’s first birthday, which surprised me. But she was also very clear that she doesn’t want her support to become a crutch.

She typically starts with a minimum of two to three weeks and a maximum of about five weeks, then reassesses with the family. The goal is always to help families develop their own skills and confidence, not to create dependency.

She described it as a dance. It requires a lot of observation and open communication to know when a family is ready to take the reins and continue finding their rhythm on their own.

I loved how she compared the eventual departure to a Mary Poppins moment, whimsically flying away once the family is finding their groove.

8. Can you share one powerful moment from your work?

When I asked Joy this question, she lit up.

She talked about the honor of being invited into families’ lives and holding space for their vulnerability, their truths, and their treasures. She shared that some of the families she’s supported have invited her to their children’s birthdays throughout the years.

One family’s little ones call her “Auntie.” Another child she supported last year calls her “Yaya.” She said hearing a baby bestow her with a name, after learning “mama” and “dada” first, was one of the most special moments of her career.

But what moved me the most was what she said about legacy. Joy sees her work as creating something bigger than any single family. By giving parents the best possible start, she believes she’s helping shape the future for her own children, for the children she supports, and for the community as a whole.

An Important Note About Accessibility

Before we wrapped up, Joy shared something that I think every expecting parent needs to hear:

Postpartum doula services are not a luxury. In every culture, there is a version of a postpartum helper. Everyone deserves that kind of support.

Joy encouraged families to start a fund or add postpartum doula support to their baby shower registry. Many independent doulas also have access to mutual aid funds, sliding scale options, or programs that make support more affordable. 

So if money is looking a little funny (Joy’s words, not mine, and I love her for it), don’t count yourself out. The support is out there.

Where to Find Joy

Joy McAfee is the founder of Joy the Village Doula.

She is currently accepting clients due in May and June.

→ You can learn more or reach out here.

→ You can contact Joy directly here. 

→ You can also find her on Instagram. 

A Personal Note from Me

One of the reasons I started the Made for Minnesota Moms series is because I believe moms deserve access to real resources and real conversations.

Whether that’s discovering what a postpartum doula can do for your family, learning about support you didn’t even know existed, or simply hearing another mom say, “you’re not meant to do this alone.”

As a Minnesota family photographer, I spend my days documenting the beautiful chaos of family life. But behind every photo is a real mom navigating pregnancy, postpartum, and all the transitions that come with raising kids. Supporting moms goes beyond photos for me. I want you to have resources that actually help.

If you’re in the postpartum season, I created something that might be helpful. You can read my Postpartum Care Kit where I share simple things that can make those early weeks feel a little more supported.

If you’re still pregnant and preparing for baby, you can also grab my free Minneapolis Pregnancy Guide. It’s full of local resources and ideas that can help you feel a little more ready for what’s ahead.

And if you like conversations like this and want more resources for motherhood, pregnancy, and family life, you can join my newsletter. I share helpful tips, local resources, and updates from my Made for Minnesota Moms series.

Because at the end of the day, motherhood isn’t meant to be figured out alone.

And if you’re ever ready to document this season of your family’s story, I’d love to connect with you.

Disclaimer: This blog post is for educational and informational purposes only and does not provide medical advice. It is not a substitute for professional medical care, diagnosis, or treatment. Always seek advice from your physician, midwife, or other qualified healthcare provider with questions about pregnancy, labor, postpartum, or your health.

You’re so close to meeting your baby. But you’re also still here, in this body, in this season, trying to remember where you put your keys and whether you ate lunch. Your brain is full of lists. Your body is full of baby. And somewhere between the nursery prep and the third trip to Target for “just one more thing,” it hits you.

This chapter is almost over.

I know that feeling. As a mom of three and a Minneapolis newborn and family photographer, I’ve lived it. I’ve also watched hundreds of moms move through it. And one thing I’ve noticed is that the last trimester of pregnancy doesn’t have to feel like a frantic countdown. It can feel grounding. Intentional. Even peaceful.

Not perfect. Never perfect. But present.

Here are ten simple rituals to help you slow down and soak in the final weeks before everything changes.

1. Let Yourself Breathe a Little Deeper

This sounds almost too simple, right? But when was the last time you actually paused long enough to take a full breath?

During the last trimester of pregnancy, your body is working harder than ever. Your lungs are literally compressed. Your ribs ache. Your baby is taking up every available inch of real estate. So breathing deeply becomes both harder and more important at the same time.

Try this. Set a timer twice a day. Morning and night. Close your eyes for 60 seconds and just breathe. Not a meditation app. Not a guided session. Just you and your lungs doing their thing.

It sounds small. It’s not.

2. Lakeside Walks to Ground and Breathe

If you’re a Minneapolis mom, you already know this city is made for walking. And during the last trimester of pregnancy, a slow walk near water can feel like therapy you didn’t know you needed.

Some of my favorite spots for a gentle, grounding walk include:

• Lake Harriet
• Lake of the Isles
• And the trails near Minnehaha Falls

You don’t need a destination. You don’t need to hit a step count. Just get outside, feel the air on your skin, and let yourself move at whatever pace feels good.

Bring your partner, your toddler or bring your dog. Or go alone and enjoy the rare silence. There’s something about being near water in those final weeks that makes everything feel a little more still.

3. Nesting Without the Overwhelm

Nesting is real. The urge to organize every drawer, wash every tiny onesie, and deep clean behind the fridge at 37 weeks is powerful. But here’s the thing, nesting doesn’t have to mean doing everything on your list in one weekend.

Pick one thing a day. Just one.

Make yourself a simple list to pull from when the energy hits. Something like:

• Fold and put away the baby clothes
• Hang the mobile
• Wipe down the changing table
• Wash the crib sheets and swaddles
• Pack a few things in your hospital bag
• Prep and freeze a meal or two
• Set up your postpartum comfort station
• Organize the diaper station
• Put together the stroller or car seat
• Write down questions for your next appointment

But don’t hold yourself too tightly to it. Listen to what your body needs that day. If you wake up with energy, knock something off the list. If you wake up exhausted, rest instead and come back to it another time. The list will still be there tomorrow.

Then stop. Sit down. Drink some water. Let the rest wait.

The last trimester of pregnancy already asks so much of your body. Nesting should feel satisfying, not exhausting. Give yourself permission to prepare slowly instead of all at once. And don’t forget to ask for help. Let your partner tackle the car seat. Let your mom fold the tiny socks. You don’t have to check every box yourself.

4. Stillness in the Chaos

If you already have kids, stillness during the last trimester of pregnancy might sound laughable. I get it. There are lunches to pack and bedtimes to survive and someone always needs something.

But stillness doesn’t require silence.

It can look like sitting on the floor while your toddler plays and just watching them for a minute. It can look like resting your hands on your belly during the carpool line. It can look like standing in the nursery doorway after everyone is asleep and just breathing in what’s about to change.

You don’t need an hour. You need a moment. And those moments add up.

5. Connecting with Baby, Even Before Birth

Your baby already knows your voice. They know when you laugh. They know when you’re calm. And during the last trimester of pregnancy, that connection is stronger than ever.

Talk to them. Out loud. In the car. In the shower. While you’re folding laundry. Tell them about their siblings. Tell them about the dog. Tell them you’re excited and nervous and that you already love them more than you expected.

Some moms play music. Some moms journal to their baby. Some moms just rest their hands on their belly and sit quietly. There’s no right way to do this. There’s just your way.

6. Prepare a Nest for You, Too

We spend so much energy getting everything ready for baby. The crib. The diapers. The tiny socks. But what about you?

During the last trimester of pregnancy, take a little time to prepare for your own recovery too. Stock the freezer with meals you actually want to eat. Set up a cozy corner with a blanket, a water bottle, snacks, and your phone charger. Think about what will make those first postpartum weeks feel even a little softer.

I put together a real-life postpartum care kit with Minneapolis resources for lactation support, pelvic floor therapy, postpartum doulas, mental health resources, and all the small comforts that help you feel human again. If you haven’t thought about what you need after baby arrives, this is a great place to start.

7. Ritualize the Little Things

A ritual doesn’t have to be fancy. It just has to be intentional.

Maybe it’s a cup of tea every night after the kids are in bed. Maybe it’s a weekly walk with your partner. Maybe it’s lighting a candle while you fold baby clothes. Maybe it’s putting your phone in another room for 20 minutes and just being still.

The last trimester of pregnancy goes fast even when it feels slow. Creating small, repeated moments of calm gives you something to anchor to when the weeks start blurring together.

8. Don’t Be Afraid to Ask for Help

This is where I get a little honest with you. Asking for help during the last trimester of pregnancy is not a sign of weakness. It’s one of the smartest things you can do.

And I don’t just mean help around the house (though yes, let someone else clean the bathroom). I mean building a support team that actually supports you. Providers who listen. Who take their time. Who see the full picture of your health and your life.

Through my Made for Minnesota Moms YouTube series, I’ve had the privilege of sitting down with some incredible Minnesota women who do exactly that.

• Dr. Jesse at Chiro for Moms in Wayzata focuses on prenatal chiropractic care to support pelvic alignment, comfort, and labor preparation. She sees most moms every two to three weeks during months seven and eight, then weekly in that final stretch. If your hips ache, your back is screaming, or your body just feels off, she’s someone worth knowing about. You can read all about my interview with Dr. Jesse here, or watch the full YouTube video below!

• Dr. Britt Stamer is a registered naturopathic doctor here in the Twin Cities who supports moms through preconception, pregnancy, and postpartum. She looks at your full health picture, from hormones to gut health to nutrient levels. I’ve been working with her for two years, and it’s been unlike any other medical care I’ve received. Read all about our interview together, or watch the full video. 

• Hannah Lewis at Radiant Health Collective is a functional medicine practitioner who takes a root-cause approach to things like postpartum depletion, thyroid health, and hormone shifts. She talks openly about how many moms are told their labs are “normal” when something still feels off. Read on here or watch the full video below. 

You don’t have to figure this out alone. Help exists. Good help. The kind that feels thoughtful, not rushed.

9. Soften Your Schedule (If You Can)

I know. Not everyone can clear their calendar during the last trimester of pregnancy. Jobs don’t stop. Older kids still need to get to school. Life keeps going.

But where you can, soften things. Say no to the extra commitment. Push the non-urgent meeting. Let the laundry sit for one more day. Give yourself a few evenings with nowhere to be and nothing to do.

This baby is coming whether your to-do list is finished or not. And future you will be grateful for every bit of rest you banked.

10. Pack with Presence, Not Panic

At some point during the last trimester of pregnancy, you’re going to pull out a bag and start filling it with tiny socks and chapstick and that one robe you keep seeing on every hospital bag list. And I want you to enjoy it.

Packing your hospital bag doesn’t have to feel stressful. It can actually be one of those rituals that makes this all feel real in the best way. Think cozy layers, your favorite snacks, a long phone charger, and a few things that make you feel like yourself.

I wrote a whole guide on what to pack in your hospital bag that keeps it real, simple, and honest. No 47-item checklist. Just the stuff that actually matters.

You Deserve a Gentle Ending Before a Beautiful Beginning

The last trimester of pregnancy is not just a waiting room. It’s a season. And it deserves to be felt, not just survived.

You’re about to do something extraordinary. So before the 2AM feedings and the blurry mornings and the love that cracks you wide open, give yourself a few quiet moments. Breathe. Walk. Rest. Ask for help. Prepare for yourself, not just the baby.

And when you’re ready to capture what comes next, I’d love to be part of your story.

I photograph maternity, Fresh 48 sessions in those tender first hours at the hospital, and newborn sessions once you’re settled at home. No poses. No pressure. Just your family, as you are, in the most honest and beautiful way.

If you want more resources for pregnancy, postpartum, and Minnesota mom life, you can grab my free Minneapolis pregnancy guide or join my newsletter where I share helpful tips, local resources, and new episodes from my Made for Minnesota Moms series.

And if you’re ready to talk about documenting this chapter, I’d love to hear from you.