My alarm buzzed at 5.50am this morning, as it always does on a Tuesday morning and I dreaded getting out of bed. The Melbourne winter has been icy this year and the thought of getting out from under my covers, 28 weeks pregnant, and motivating my outdoor exercise group out on the beach was not appealing. I lay there in denial for a few minutes and then started to think about how great i always feel after class. Soon enough i was down at the beach setting up and it was the most beautiful morning. There was no wind and it was surprisingly mild…..yet invigoratingly chilly at the same time.

We had a fantastic class; a combination or running or walking, skipping, resistance exercise using gymsticks, stair running, pier step ups, leg toning and core conditioning. We completed class with some simple Yoga moves and everyone was ready to face their workday; including me!

There really is no excuse- get out and move…..I guarantee you will feel amazing!

I ponder this question often and continue to be surprised at what I try to achieve on any given day. Even as I become more and more aware of my needs and how important it is to nurture myself, I still allow myself to be stretched with commitments. I think women these days put tremendous pressure on themselves to do ‘everything’-have a career; keep house; be a caring , loving mother/wife/partner/daughter etc; maintain significant friendships……the list goes on. I have 1 more sleep until my little family holiday-the last as a family of three! I’m 26 weeks pregnant and have been looking forward to this break for months and now here it is on my doorstep. The only issue, I am sick-that’s right, I tried to jam in too much last week before our trip and have fallen into a big heap because I expected too much of myself.  When will I learn? The ironic thing is that I always advise people to slow down prior to their holiday to avoid falling in a big heap when they actually stop!

What is my plan of attack? Listen to my body-I’ll head back to bed, have fresh veggie juice and lots of water throughout the day; perhaps soak in a bath of Epsom salts and with any luck i’ll be ready to hop on that plane in the morning and head to the sunshine for a nice relaxing time away!

My last pregnancy related post was at about 16 weeks so I am way behind on my goal to write regular posts but I am back…….25 weeks now and feeling great. Over the past 9 weeks, I have found my energy increasing-even with my current workload and wearing several hats in a day- businesswoman, mother, wife, mentor, motivator……the list goes on.

I have continued to exercise and that is keeping me feeling strong and fit and able to cope with lifes daily demands. I also ensure that I rest as much as I can when my body needs it. I was finding getting a good nights sleep was a challenge so I have made some modifications to my bedtime routine; I get to bed earlier and try to have a nice relaxing bath with my son before bed. I am not drinking herbal tea or water as late at night which has resulted in less night waking for the toilet.

I have started to ‘cull’ and organise…..It makes me feel great having less clutter……never underestimate the clarity of mind that these simple things produce! I’ve also thought long and hard about how to make everything work next year-juggling work, kinder for Cooper and our new little person. I feel comfortable about the decisions we are moving forward with to create less stress on our family.

In a weeks time we are heading off on a family break- our last as a family of 3. I am so looking forward to warmth on my skin and the delight of relaxing with my 2 boys and our little bump.It’s so important to have regular breaks and something to look forward to-such an important part of life for me and my family.

Until next time….

x Meg

DELICIOUS DIPS

Hommus Dip

In a blender put:

1 can of drained chick peas (425g) – You can choose to use fresh chick peas, soaked and cooked x 1 cup instead
2 tbsp Tahini
3 tbsp Extra Virgin Olive Oil
1 tsp Salt (celtic sea salt best for you!)
2 tsp Ground Cumin
1/3 cup lemon juice
Pinch of Cayenne pepper
2 cloves of crushed garlic (or more/less to taste)

Blend until fine-scraping down sides. Chill and enjoy with veggie sticks (carrot, cucumber, broccoli etc) or crackers.

Beetroot Dip

1 serving of Hommus Dip-as above
2 medium Beetroots
1 tbsp caraway seeds
1 tsp ground coriander
juice of half an orange
pinch of sea salt

Peel and cut beetroots into cubes. Mix the spices and orange juice and poor over beetroot then place on an oven tray. Bake at 150 degrees until tender. Allow to cool and blend with hommus.

Other Snack ideas:

• Fruit (apple/pear/mandarin/banana/orange/kiwi’s etc…)
• Carrot, celery, broccoli or cauliflower with light cream or cottage cheese
• Low fat yogurt/fruit and nuts
• High- protein fruit/nut/grain bar
• Vegetable juice
• Nuts (limit these and make sure they are raw/unsalted) & Dried fruit mix.
• You can keep these in a zip-lock bag at work or in the car so you don’t get ravenous.
• Baked beans (salt reduced)
• Smoothie or protein shake. Use high quality protein powder (see me for more details).
• Salmon or Tuna with avocado on wholegrain crackers

Tell us your ideas- Do you have any good ideas we  might have missed. Share them with us and we will share them with others……

Keeping on track with nutrition can be a challenge at this time of year. Below are some wonderful recipes for snacks that will fulfill sweet cravings but are actually good for you! Remember, you should be eating small amounts every 3 hours to boost you metabolism and ensure your body doesn’t go into “starvation/storage mode”. These are all packed with nutrition and great for our time poor lives. Give them a try!

SWEET NUTRITIOUS TREATS

Tahini Balls:
1/2 cup hulled tahini
1/2 cup honey ( I use a 1/4 cup as they end up being too sweet)
1/2 cup dessicated coconut
1/2 cup LSA (ground linseed, sunflower seeds and almonds-purchase from health food section of supermarket)
1 cup of dried fruits (figs, apricots, sultanas- whatever tickles your fancy)
1/4 cup of raw almonds ( best if soaked and chopped)

Mix all ingredients in a bowl to a firm consistency. Roll into walnut sized balls and toss lightly in coconut. Sore in fridge.
Makes 20

Carob and Banana Balls

2 bananas
1/2 cup raw almonds (soaked overnight)
2 tbsp carob powder
1/2 cup currents
1 tsp balsamic vinegar
1 cup dessicated coconut for rolling

Chop drained almonds in food processor. Add bananas, currents, carob powder and vinegar. Place mixture in bowl and keep adding cocnut until mixture is firm enough to shape into balls. Roll the balls in lightly tossed coconut and place in fridge to firm before eating.
Makes 25

Pecan power balls

½ cup seeded raisins

½ cup currants

½ cup prunes

1 cup pecans

1/3 cup wheatgerm

¼ cup orange juice

grated rind of 1 orange

½ cup coconut

1tablespoon butter

1 tablespoon honey

Finely chop fruit and pecans and blend with wheatgerm. Orange rind and juice.

Warm butter and honey, add to combined ingredients. Mix well

Roll into small balls and toss in coconut

Store in an airtight container.

(I would put in fridge to set)

Health Candy

4 tablespoons peanut butter

½ cup honey

½  cup skim milk powder

¼ cup chopped dates

¼ cup chopped raisins

¼ cup chopped nuts

Place all ingredients in a basin and mix well.

Divide mixture onto two and form each half into a roll approx 30cm long.

Wrap in greaseproof paper and refrigerate until firm

Winter tends to be a time that it is more appealing to hibernate than move. Hibernating creates a vicious cycle of low energy, over-eating and generally feeling unmotivated!
This can cause the Winter Blues, but did you know that scientific studies have shown that exercise can have positive effects on anxiety, depression and self esteem?? *
(*. Fox,K.R. The influence of physical activity on mental well‐being.Public Health Nutr2,411‐8(1999).

It will boost your mood and help ensure that you don’t fall into a heap physically and mentally.

You don’t have to set aside a lot of time for your daily movement. Getting out the door is the biggest challenge. Aim to head out  for 10mins a couple of times a day. Once you are out and moving, you may want to stay out for longer. It’s that easy. I often hear people say ” I just don’t have the energy right now” but if you wait around for energy to arrive,  you might be waiting forever. Exercising (particularly in the winter months) is invigorating and will actually create energy and happiness.

If you really are struggling to get out of the house, contact us for some fantastic and effective 10 minute home programs. You may also want to visit our online store for great deals on equipment that can be used at home and our wonderful Personal Wellness Diary, which is sure to keep you on track over Winter.

How can you create balance in your life? This is one of the biggest challenges we face but one of the most important when it comes to achieving goals relating to all aspects of your lives.
Take time in every day to just ‘be’. Switch off your computer and phone, be completely present with those around you; take time out to sit quietly and breathe deeply; keep a wellness diary or gratitude diary…………………..

Read, digest and live this advice:

I am now 4 1/2 months pregnant with my second child and finally I am feeling physically and emotionally great again. It has been such a roller-coaster this time around. I have experienced extreme fatigue, ‘all day’ sickness and doubt in my ability to be a parent to 2 children. I have avoided writing posts until now as i just haven’t been able to share with others the guilt i have felt at not embracing this pregnancy the way i did my first.

My head is now clear. I feel wonderful physically and am starting to take the time to cherish the changes my body is experiencing and embrace the miracle that pregnancy is. It has taken conscious effort on my part to honour what my body needs- good nutrition, rest and exercise being paramount to my physical and mental state.Also, trying to remain present with my son Cooper who is 3 1/2. I think the first 3 months of my low energy and irrational hormones meant that this was a difficult task.

My plan is now to write regular posts and share this amazing experience with you all…..the highs and the lows!

We have all heard the term ‘core’ muscles and many training methods today involve working on core strength and stability. The pelvic floor muscles are integral to a strong core but are often forgotten and not talked about! These muscles form the base of the core and work in conjunction with the deep back and abdominal muscles to stabilize and support the spine. They also play a vital role in bowel and bladder control.

Below are a few of the common signs that may indicate a weakness in your pelvic floor. Do you:

• Accidentally leak urine when exercising, sneezing, coughing or laughing?
• Always need to go to the toilet?
• Experience pain in your pelvic area?
• Find it difficult to empty your bowel or bladder?

Inappropriate exercises can place additional stress on the pelvic floor if you are at risk of pelvic floor issues (elite athletes, pregnant, post natal or menopausal women, women and men who have undergone gynecological or prostate surgery etc).

If you are at risk or already have an issue, avoid; jumping, running, boxing, star jumps, skipping and high impact classes. You may also need to steer clear of abdominal crunches, full push ups, heavy weights, jump squats, deep lunges and side lunges.

For a specific Pelvic Floor program and a comprehensive list of safe exercises, email us or visit our on-line store.

Our Plus One Mumma’s often ask us how we managed to stay fit, well and vibrant during our pregnancies……………

Pregnancy can and should be a truly wondrous experience. It should be enjoyed as opposed to endured. It is not an illness and it is unnecessary to suffer a long list of discomforts and complaints in order to have a baby.

I speak from experience as a mother of 1 (and another on the way!). I remember my first pregnancy and birth with fondness and affection and believe that the choices I made regarding my lifestyle at that time of my life had a direct influence on my experience. During both pregnancies, I have focussed on several factors which I believe have contributed to a positive experience; a nutritious diet, a clean environment, mental and emotional wellbeing and regular exercise.

Just to get things straight, I am certainly under no illusion that it is harder for some than others to keep all of these factors in check. Wellbeing is my work, my passion and I am fortunate that my work keeps me active and healthy. I do however work with numerous women who have felt mentally, physically and emotionally on top of the world throughout their pregnancies-all of these women have 1 main thing in common, they engaged in moderate exercise pre-natally.

No doubt you will ‘feel’ different when you are pregnant and the rollercoaster of emotions can be overwhelming at times. Exercise however is one of the simplest ways to boost your mood. It increases the level of endorphins in your body (the body’s natural opiates)-to give you an immediate feeling of wellbeing. Email us for a comprehensive list of all the benefits of exercising appropriately while pregnant.