Crunchy Kale Chips & Coffee Bliss Balls – A Post Workout Treat

Cccrrrunchy Kale Chips

They say that crunchy food makes the brain happy – Like a lovely fresh stick of celery, a great big green or red apple, a bag of crisps??? Here’s my Air Fryer kale chip recipe

What do you need…

A big bunch of kale, tblsp of coconut oil and ½ tspn of salt

How do you do it…

Melt the coconut oil in a pan – You may not need to do this where you are but in Melbourne it’s cold right now – Really REALLY cold but I must stop whinging about the cold #britslovetotalkweather

  

Pour the melted oil and salt into the roughly chopped and de-veined kale

(I do this with scissors soooooo easy)

     

Give it all a good massage – I like this bit a lot it feels so lovely

I like my kale chips with just salt but you could use these too if you have them

Pop the kale & co into the Air Fryer on 180 (160 works well too) for 5 mins

You can also layer the kale on a grill pan and put in the oven on 160C for 15-20 mins

Keep checking on them they’re not half as tasty when they’re burnt!

     

Open the drawer give the contents a shake and pop it in for another 1-3 mins – Keep an eye on them

              

Et Voila!!!! A bowl of delicious crunchy kale chips

NB The kale chips do shrink but I got stuck into these and then remembered the photo! Ooh YUM

“They were meant to be mocha but I forgot the chocolate”

Coffee Bliss balls

These are just yummy, even if I did miss the chocolate bit!

So what do you need….

2 cups of nuts and seeds – I used cashews, walnuts, almonds, pumpkin seeds, sunflower seeds and brazil nuts

What was in the freezer – Nuts stay nice & crunchy if you keep them in the freezer.

  

1 cup of shredded coconut & 2 cups of pitted medjool dates

    

 ½ teaspoon of celtic salt

2 tablespoons of coffee (I used 3 but the balls were a bit softer than I prefer) & 1 teaspoon of vanilla

     

How you do it….

Put all the ingredients in a blender and blitiz until it looked like this

I’m a chronic over blender this could’ve been blended less

Take a spoonful, roll it into a ball, roll it in coconut

        

This recipe made 33 big marble sized balls.

Put in the fridge or freezer for an hour or so – If you can resist.

ENJOY & RECOVER!!

Blog 5 of 5 The Balancing Act and making the Balancing Act work for everyone

               

It’s the 5th and final nugget in this blog writing series from moi…

 

How do we balance life out and make it work for all the family, so that we are “mostly” happy. I’m using the word “mostly” because “always” would add unnecessary pressure and who is “ALWAYS” happy anyway? If we’re “mostly” happy I believe we’re doing OK

I’ve been doing a bit research into this blog series to see what’s already out there on the world wide web and potentially finding some great tips to share.

Check out the image below… This is one of my google searches. Now, if this doesn’t give rise to mother guilt I don’t know what will.

 

 

Who are they to say what they’re doing is so effective?

And that what makes them happy and organised will make me happy and organised??

Who are they to say their houses are that well run???

 

 

From one mum doing the juggling act, to another I think we’re doing alright.

We need to be less hard on ourselves.

Give yourself a break.

Be OK with doing what is right for you in order for you to achieve the balance we all strive for.

 

                   

 

Consider putting chores to the bottom of the list. Just for one day and see what happens.

Leave the toys out, the bed unmade, dishes in the sink.

Put the kettle on, sip slowly on that lovely warm drink, enjoy it with every inch of your sanity and embrace the moment,

AS IT IS.

 

 

The balancing act will never work for everyone ALL of the time and there will be days when you have to be a bit flexible.

You will come up against roadblocks and stubbornness, bad moods and pettiness but it’s how you work around and react to these situations, overcome and use them to your advantage so you can continue the balancing act of a so called

“happy life”

 

 

I found this lovely article on one of my Google searches

I stopped always putting my kids first – Here’s what happened – Maybe the key to being a better parent is a dose of selfishness – By Genevieve Shaw Brown

http://www.parents.com/parenting/better-parenting/positive/i-stopped-always-putting-my-kids-first-and-heres-what-happened/

I like the way it’s written. It’s simple, it didn’t evoke too many guilt responses and the following quote got me thinking…

 

And so, I started my transformation by making small tweaks to my life.

How did I know what to do? It was easy!

I simply looked at what I was doing for my kids.

 

 

Blog of 4 of 5 – Sleeps, Eats and Exercise

SLEEP

Probably the most important but the one that suffers the most in parenthood, especially at the beginning – It might actually happen the whole way through, from newborn to teenage years and even extend through to leaving home? My kids are 5 & 7 at the mo so this is my experience so far – I’m tired, am I going to be tired for the next eighteen or so years? Argh I hope not! Since when did a whole night of unbroken sleep become such a luxury, a distant memory, a privilege, something we had to wish for?

 

 

Lack of sleep makes us tired, cranky, a little bit cray cray and can also contribute to depression. Physically, not getting enough rest can weaken the immune system and impair the body’s ability to repair and rebuild. So, it’s pretty important to make sure you’re getting enough.

So how do we balance the reality of our lives with the demands most mothers face, the daily needs of running the home and/or working, and that need for proper sleep?

We have an internal biological clock, called a circadian rhythm which is controlled by hormones and external cues. it sets our days and nights into a cyclical rhythm. When we work with this natural clock, we boost our energy at waking time and are able to get the restorative sleeping time we require.

Though habits and patterns will reset this clock, even if it varies from what the body actually needs but we can condition ourselves back into line with our circadian rhythms by making new habits around sleeping and waking

Which is GREAT NEWS!!

Top getting enough sleep tips for mums:

  • Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends.
  • Practice a relaxing sleep schedule
  • If you have trouble sleeping, avoid naps, especially in the afternoon.
  • Exercise daily
  • Design a relaxing bedroom that promotes sleep
  • Make sure your bed, mattress and pillows are comfortable
  • Avoid bright light in the evening and expose yourself to sunlight in the morning.
  • Alcohol, cigarettes and caffeine can disrupt sleep
  • Avoid eating big or spicy meals before bed they can cause discomfort and make it hard to sleep – Have a small snack if you’re hungry
  • Spend the last hour before bed doing a calm activity like reading. Using electronic devices can make it hard to fall asleep, also avoid them if you wake up during the night the bright light can make it difficult to fall back to sleep
  • If you can’t sleep, go into another room and do something relaxing until you feel tired.
  • If you’re still having trouble sleeping, don’t hesitate to speak with your doctor

Exercise

It’s in the top tips for sleep, there’s one GREAT reason to exercise and there are many more…

 

 

Exercising is good for everyone, but I think it’s extra EXTRA important for Mums. It’s not just about losing the baby weight or being able to get into a smaller size dress. It’s not just for the health benefits to your body there’s more to it. Check out why Mums need to start exercising today….

  • Mums have the weight of the world on their shoulders at times and tend to worry a lot all while still holding it together either at home or in the workplace or even both! Exercising is a great way to reduce this stress.
  • Exercising and getting into a routine is a great way to get in touch with your body, it can help you learn how your body is working . . . or not working!
  • It’s a good break from the kids! Some alone time is good for you, you can get into shape and stay sane at the same time. I also encourage you to exercise with your kids it’s good for them to see you taking care of yourself.
  • Exercise will help your brain make feel good hormones and induce happy feelings – It can help fight (postnatal) depression.
  • Make time for your own needs – Exercise is a great way to look after yourself – Mums tend to put themselves last on the list.
  • Exercise can make you feel better about your body and in turn boost your confidence
  • By exercising and looking after yourself, you are demonstrating not only a healthy lifestyle but also that caring for yourself is important. This is a great example to your kids.
  • You’ll sleep better and feel more energised, happier, healthier

What are you waiting for? Are you ready?

Grab your runners and let’s move with WellFit4Mums – We train smart!

 

                                          

 

Nutrition

No cold rubbery toast is not a well-rounded and nutrient dense food source!! What should you eat?

Well you can eat toast but not ALL OF THE TIME.

 

 

How do you commit to eating and eating properly?

 

For lots of busy mums their day starts off on the wrong foot when they choose to feed the kids before themselves, skip lunch in favour of a coffee or two (& a slice of toast!!) and then find themselves bingeing on whatever they can get their hands on at around 3pm because they are beyond hungry and are having a massive energy slump.

It is crucial to start your days with a good breakfast and to make some time to eat lunch to help prevent the mindless gorging in the afternoons!

 

 

Here are eight little things you can do, to make feeding yourself well, quick & quite painless:

 

  • Make sure you have a fridge full of fruit & veg that is ready to grab and eat – Apples are fave of mine and chopped up carrot, cucumber and other yummy veg – Grapes, mandarins, bananas (but not in the fridge) – Raw fruit and veg will really fill you up, takes lots of chewing and will make less room for foods that are so easy to over eat like cakes, crisps & bikkies
  • Boiled eggs will last up to week in the fridge
  • You can cook up some brown rice &/or quinoa at the beginning of the week to add to salads – This can last up to a week too
  • Washed greens, salad, baby spinach – Ready to grab and add to salads & sandwiches
  • Dense bread – Dark rye is my favourite, pumpernickel YUM!! – I freeze it, then toast it and have it with smashed avocado and sprinkle of salt – I sometimes add tuna, sardines or salmon. You could also have it with cheese, chicken or ham – All sorts, use your imagination! Have it with a great big salad on the side and some cultured veg (NB. start with a small amount & build up from there. The after effects can be quite overwhelming for you & those around you hahahahaaa)
  • Left overs are always good – When you make dinner maybe double batch & freeze a meal for a night when you really don’t want to cook or for lunch the next day.
  • Easy sweet treats – Check the Wholefood Simply website – There are so many fabulous recipes. You can make bigger batches and freeze them – BUT remember these are treats so don’t overdo it.
  • Nuts are good but also quite calorie dense so again don’t overdo it! I think I may be truly addicted to tamari almonds – If you haven’t tried them, do they are delish!! Tip: Keep your nuts in the freezer so they stay nice and crunchy & a little bag in your handbag for when you’re out. Hopefully you’ll be less tempted to add a muffin or flapjack to your coffee, if you feel a bit peckish!

Let me know if you found any of the tips helpful and if you put any of them into practice.

 

 

Also check out my salad jar blog……

http://wellfit4mums.com.au/sack-the-sarnie-for-a-salad-jar/

 

& the lemony and ginger-nutty goodness bliss ball recipes

Lemony Bliss

1 cup raw cashews
1 cup desiccated coconut
zest of one large lemon – Add more if like me you love lemon
Juice of half a lemon
1/2 teaspoon concentrated
Natural vanilla extract
Pinch of salt
2 tablespoons maple syrup

Blend all the ingredients in a processor until the mixture resembles a fine, sticky crumb.
Don’t over blend the mixture or you may end up with a butter – It would be a delicious butter but a sticky mess to roll into balls.
Press and shape the mixture into balls. Place into the fridge to set.

 

 

Ginger nutty Balls

2 cup dry roasted almonds
1/2 cup desiccated coconut
1 tablespoon ground ginger
2 tablespoons rice malt syrup or honey
1 tablespoon maple syrup
1 teaspoon vanilla extract & pinch of salt

Blend all the ingredients in a processor until the mixture resembles a fine, sticky crumb. Use your hands to press and shape the mixture into balls. Place the balls into the fridge to set.

 

 

That’s it for Blog 4 watch this space for number 5 – Balancing it out, making it work and making a habit of “Me” time

Byeeeeee for now

Kerry x

Blog 3 of 5 – Sharing load with other members of your household

 

Blog 3 – Sharing load with other members of your household

I wanted to make this blog about how to share the load at home but it seems to have turned into a bit of a feminist, man-hating rant haha – I hope you enjoy…

 

 

For men to subscribe to equality, they need to come to terms with unpaid labour, also known as the care of the children, housework, home duties and ironing. The unpaid labour gap needs to be closed and centuries of stereotypes that say men aren’t any good at this need to stop.

Men are not helping with housework, they are sharing responsibilities of the house they live in.

Pitching in.

Sharing is caring.

Make a point of saying: we are going to do this together. You do the shower while he does the toilet.

Housework is not difficult, it’s just boring and anyone can be good at it.

Even men.

  

 

If you have high housework standards, you need stop that right now. It will end sadly. Men love approval. No matter how poorly they’ve done praise them. Accept their standards, even if they are terrible. Do not come to rescue. You are helping build confidence and skills they can use all their lives.

What you do at the beginning of the relationship will be for life – So start as you mean to go on as it will only get worse with kids added to the mix. Function as a team, because the most important thing is how you work together, not what other people think.

Make it work for your team.

 

 

Among straight couples, even when men do equal work carrying out household chores, women still bear a larger part of the “mental load” keeping track of those chores. Remembering the shopping and bills, organizing lunchboxes and much more. It’s utterly exhausting and overwhelming. It also creates an invisible hierarchy where men feel like employees of the manager of the household chores.

Emma French comic artist Emma brilliantly addresses the problem of mental load here:

https://english.emmaclit.com/2017/05/20/you-shouldve-asked/

Seven tips for sharing the load:

  1. Hold a family meeting to build awareness of the “invisible” mental loads. Discuss them in a friendly info sharing manner not during a fight which is what normally happens. Take responsibility for your tasks and do them so they can’t be used as ammunition and make you feel like an employee being reprimanded, when you’re reminded!!
  2. Anticipate needs, plan ahead of time and don’t wait for reminders. Example: If the floor needs to be mopped, don’t wait to be asked, do it.
  3. If you have a bad memory write a list, use the calendar or notes on your phone. Set alarms and reminders.
  4. Put the kids to work – Upskill, build their confidence and lighten your load
  5. Be flexible and comfortable with swapping chores – The more you know the more you can handle in a crisis situation. Examples: Flu, gastro, stuck in traffic
  6. Depending on your budget, employ a weekly cleaner, babysitter or a dog walker to free up more time.
  7. Share passwords and phone numbers so banking, bill paying and making doctor or dentist appointments is not on one person

Wishing you luck with sharing the load my friends – Here’s to happy endings…

Kerry xx

Blog 2 of 5 – How to make time for me.

 

 

Part 2 – How to make time for me.

“I honestly don’t know where all my time goes”

Mums wear many hats and tackle a huge amount of responsibilities every day. Depending on your children’s ages, you might do everything from dressing and feeding to picking them up from school and helping with homework.

And there’s the housework. All this leaves very little time for you…

To see how we are using our time we need to keep track so we can clearly see where our time is being spent and where it’s being wasted. There are always pockets of time that we could be using more efficiently.

We need to change “I have no time” to “There is time to be found.”

 

 

Try this exercise to see how you are using your time…

Write down what you’ve done each day for a week. Include everything, training, washing the dishes, taking a shower, Facebook!!

Get a notebook, a blank sheet of paper, or use notes on your phone – Write everything!

After the week is up, ask yourself these questions:

  • What is non-negotiable, such as working or taking your kids to school?
  • What activities can you streamline?
  • Are you doing too many things?
  • Do you need to say no more often?
  • Did you do anything because if you didn’t it would make you feel guilty?
  • Could you ask for help?
  • Did you take time for yourself? How much?
  • Did you waste any time?
  • How did you feel during the week overall? Did these emotions influence you and what you did do?

 

 

For me adding structure to my days helped – This is an example of one of my week days

  • 6am to 8.30am – coffee, breakfast, getting ready for school
  • 30 to 9.30am – school drop off, tidy up after breakfast, put some washing on
  • 30 to 10.30am – Group training (Work for me)
  • 11am to 12pm – Training me
  • 12 to 1pm – Shower and lunch
  • 1 to 3pm – Getting work done
  • 3 – 6pm – School pick up, reading, homework, dinner
  • 6 – 8pm – Cleaning up after dinner or Work
  • 8-10pm – Mum stuff and bed

 

   

 

  • You could also reconsider your mornings… Get up before everyone else gets up to have a quiet coffee, meditate, exercise, read, do something that you love. If you get up at 6am you could gradually add an hour to your day by getting up 15 minutes earlier every month until you get to 5am – An extra seven hours of me time to your week!!
  • Take advantage of the times you are waiting – At school pick, at the doctors, in queues at the shops, a soccer or dance class – Read, walk, meditate, snooze
  • If you work use your lunch hour to go for a walk or a class at the gym, shopping, get a manicure and pedicure or even a haircut.
  • If you’re at home with the kids, read a mag while the kids eat lunch or have their afternoon sleep, or even invite a friend over for lunch – The kids can play while you enjoy some adult conversation.

Make a list of five things you can do during this time and pick one to do next week.

Let me know how you go, if you found this helpful and if you tried any the ideas…

Blog 3 is on sharing the load

Be back soon

Kerry xx

A mum doing fun stuff!!

 

Blog 1 of 5 Finding yourself again. Do you remember what you love? Why you loved it?

Blog 1 – Finding yourself again

Do you remember what you love? Why you loved it?

And whether you’d love it again now that times and your life have changed?

 

Losing yourself in mummy-dom is amazingly easy.

Although I have had time to myself it has always revolved around the family, the kids, the house, appointments, sleep and meal times. They have had to come first and I have had to fit it in around them. Or have I? Should I have let that happen? Should I have been more selfish? Is it selfish to have your own little bit of space? Surely one or two hours in twenty-four can reasonably be for just me? Hmmmmm

 

Nearly 8 years down the line, both my kids are at school and I now have whole days to myself.

Whhhhhooollllle daaaaays!

Though they do seem to be a lot shorter when you’re in them.

But I have whole days.

 

The time has come for me to find me again…

BUT things have changed, I have changed, times have changed, situations have changed

What do I want to be?

Do I want to be what I was?

Can I be what I was?

Should I find myself as I was or create a new me?

Phew I’m exhausted and confused already!

 

Does everyone think like this? Have all these thoughts?

Am I making this harder than I need to be?

Over thinking? Probably (eye rolls)

 

So what am I going to do about it? Baby steps, little by little or shall I jump straight in?

I’ve got to say personally I jumped straight in.

I started my business, joined forces with some amazing mum trainers who have guided me, pushed me, supported me, advised me and believed in me

More than I believed in me at times!

It has been fun, amazing, energising, interesting, stressful, overwhelming and exhausting but I have loved every minute (well most of them!)

Blog writing really hurts my brain BUT look I’m BLOG WRITING!

 

  • This is blog number one of five the intro, the getting to know me and finding out what all this is about.
  • Blog two is about How to make & take time for yourself.
  • Blog three is about sharing the load with other members of your household.
  • Blog four is on wellness, sleep, exercise and nutrition
  • The fifth and final blog of the series is about balancing it all out & making it work for everyone.

 

Watch this space blog two will be with you very soon

Over n out for now

Kerry xx

 

By taking time for me, I am making a powerful statement to my children that says: I matter. My passions matter. I don’t want them to just see me as the one who does the laundry, picks them up from school, and makes dinner. I want them to see a woman who is creative, loves her friends, and takes times for her own needs. I want my children to see a mother who values herself.” 

Which no doubt is time well spent for everyone. 

Jessica Turner founder of the Mom Creative

Research shows self-care is essential for our wellbeing

 

 

Sack the Sarnie for a Salad Jar

Bored of sandwiches? Leftovers? Toast?? Paying through the nose for lunch out?? 

SALAD JARS maybe the answer to your tasty lunchtime prayers

What about making a whole week of healthy lunches on Sunday night?? Think of all the time & hassle saved by not having to do it in the mornings?

Or…

HAVE A SALAD JAR PARTY

Share the salad love.  Do it with friends to save buying a tonne of different ingredients or salad boredom. It’s a perfect excuse for a glass of wine, to eat healthy foods and to have a good old natter

No time for a party?? Have a swap party – Do it with your work colleague, a school mum or your gym bff – Everyone makes a different salad.

Get your jars ready and keep it simple!!

 

Check out this list for great salad jar ingredients:

Chopped leafy greens of any kind

Chopped or sliced veggies of any kind

Sweetcorn

Quinoa

Brown rice

Buckwheat

Cooked or tinned beans – black, kidney, or cannellini

Chickpeas – roasted and seasoned for flavour

Cooked meats, tuna, salmon

Sunflower or pumpkin seeds – Tasty toasted or untoasted

Nuts – Tasty toasted or untoasted

Dried fruits cranberries or goji berries

Pomegranate is trendy right now

Boiled eggs

Cheese

Vinaigrette or dressing of your choice

Layer your ingredients starting with the dressing on the bottom. This is important, because it’ll help the rest of your ingredients not get soggy while they’re in the fridge waiting to be eaten. Or put this in a separate container and add just before eating. After the dressing, put in a layer of greens, and continue layering the rest of the ingredients, finishing with the “toppings” on top.

When you’re done, you should have several colourful jars of healthy, hearty salad ready to grab in the morning. When you’re ready to eat your salad, simply shake it up so that the dressing on the bottom covers the rest of the ingredients or pour the dressing over if in another container. 

 

      

Simple dressing recipes

Homemade dressings taste great and the ingredients list is better too – No nasty numbers, emulsifiers, or chemical preservatives!

Thai Style Dressing

2 tablespoons lemon grass

2 tablespoons fish sauce

1 tablespoon grated ginger

juice of one lemon

2 tablespoons tamari, soy sauce or coconut aminos

2 teaspoons honey

Two Ingredient Dressing

generous splash of balsamic vinegar

salt and pepper

Creamy Dressing

2 generous tablespoons thick yoghurt, natural or coconut for dairy free

1 tablespoon balsamic vinegar

1 teaspoon dijon mustard

1 teaspoon wholegrain mustard

Healthy Salad Dressing of Chlorophyll Glory by Chef Cynthia Louise

Ingredients

1 cucumber (skins on)
1 cup of fresh flat-leaf parsley
2 tbsp of lemon juice
1 cup of “sunshine”
1 tbsp of honey
1 piece of green chilli (optional)
2 tsp of salt
2 cups of #love

Method

Add ingredients into your blender
Press play
Know that you are served on every level
Use with the mantra: Beauty From The Inside Out!

    

 

      

Oh Avo!!

   

 

Oh num num avocados are one of my most favourite things.

I probably eat one a day. A perfectly ripe bruise free avocado makes everything better. Smear them on to toast, have them with eggs, add them to salads, mash them into delicious a guacamole and have them with everything – I’m hungry just thinking about it.

 

Avocado was considered the “fertility fruit” in ancient times by the Aztecs, for women as well as men.

They look like the shape of a pregnant uterus, a big swollen seed inside resembles a baby in the womb and it takes exactly NINE months for one avocado to grow from a blossom to a ripened fruit! So, it is not just a coincidence that these fruits resemble the female reproductive system in their shape, as they target the health and function of the uterus and cervix too.

They have been called the world’s most perfect food and have a tonne of health benefits. They are high in fibre, it is a cholesterol and sodium free food and provides nearly 20 essential nutrients. Rich in omega-3 fatty acids – healthy monounsaturated and polyunsaturated fats and vitamins A C D E K and the B vitamins – thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate – as well as potassium.

Many nutritionists claim it is a complete food and that it contains everything a person needs to survive. It has also been found to contribute to the prevention of and control of Alzheimer’s, cancer, heart disease, diabetes and other conditions.

Can Avocados get any better? Are you eating one now? Well you should be if what I’ve written above is anything to go by?

You don’t have to just eat them they can be used as a nourishing and revitalising face mask packed with skin friendly minerals iron, calcium, potassium, copper, magnesium and vitamins A, E, B and K. They are free from toxic chemicals and synthetic ingredients unlike store bought masks that are full of who knows what and can really irritate the skin.

Face masks using avocado are good for those who have acne prone as well dry or sensitive skin. An avocado face mask can reach the inner layers of the skin and provide moisturising oils to soothe extremely dry skin and work wonders to slow down the aging process. They are inexpensive and easily made at home using the natural ingredients found in the pantry.

Check out my homemade face mask and guacamole recipes below:

This avocado and honey face mask is not too sticky but it is delicious! It will leave you with beautiful glowing skin and is especially great for dry skin.

Mash one avocado (no skin no seed) into a creamy pulp and add one teaspoon of honey. Mix it up into paste. Apply it to your skin and leave it on for 10-15 minutes. Then rinse off with warm water and pat dry with a towel.

Some beautiful little add ons and tips: Wash your face with warm water before applying the mask to make it penetrate deeper into your skin. Add an egg to tighten your skin. If you have extra dry skin add a couple of drops of olive oil to make the mask even more moisturizing.

Holy guacamole – Remove the skin and seeds from a lovely ripe avocado or two and mash. Chop up some red onion, red capsicum, tomato, a little bit of garlic and red or green chili (remove seeds if you don’t like it too hot), and some chopped up coriander. Put it all in a bowl, squeeze in some lime juice, a pinch of a salt and pepper then mix it all up.  Enjoy with corn chips or make a raw taco with great big salad leaf and sprinkled with toasted seeds or whatever else you fancy – DELISH!!!

 

       

 

Start at the beginning and build a great foundation

START AT THE BEGINNING AND BUILD A GREAT FOUNDATION          

Some ladies hardly put on any weight while others may put on that little bit more than they’d like during pregnancy. We tend to be really hard on ourselves, no matter which end of the scale. It’s important to remember, we are all equal & that it’s not a race to look to a certain body shape nor size after having a baby.

Let’s be honest most people train for appearance, rather than the benefits – I totally get this. We are bombarded by the media about how we are meant to look and that changes regularly too – So who really knows how we’re meant to look anyway?!

Movement is important for our health and wellbeing but ask yourself… Why would you need to smash yourself doing inappropriate exercises that may damage you? It is very different when training in large groups and not getting the individual attention you deserve. All this while getting all hyped up & competitive with the people around you, who may not be at the same level of fitness or have been through the same experiences as you. 

You may feel great for a while but if you’re not building the foundations your body may start breaking down with injuries that could be avoided. This could make it difficult for you to keep moving the way you’d like and to maybe continue exercising. You may feel that your body has started to fail you & that you have no control – Negatively affecting your confidence, mental health & wellbeing.

Many mums are on a mission to flatten their mummy tummy and think that performing lots of sit ups and twisting movements is the way to go. STOP NOW!! If you have abdominal separation and/or a weak pelvic floor or transverse abdominus, that you don’t know about you could actually damage yourself further and end up making your belly protrude more. This is why I encourage my clients to visit a Women’s Health Physiotherapist but more on that later…

 

 

Why would you want to damage yourself or make symptoms worse? 

As the saying goes; you are only as strong as your weakest link. You may have strong arms and legs, a strong back and be able to breath correctly, but ensuring your foundations are strong is just as pertinent. Pushing too hard too soon or doing more than you are capable of is not the right way to return to exercise after child birth.

 Even if you were able to do it before.

 You are either going to end up with an injury and/or start leaking. Yes, I did say that. You may be shaking your head and saying it couldn’t happen to you, but what if it does? It’ll start as little trickle but if you don’t do anything about it will get worse. What are you going to do then? Most people would be embarrassed and probably stop exercising or start wearing nappies – I mean Light Bladder Leakage Pads.

Light bladder leakage – What is “light” leakage? Any leakage needs to be looked into, so don’t suffer in silence. It’s common but it’s not normal and you don’t have to live with it. 

 


These issues are only a problem when they are a problem – They need to be prevented before they become a problem! You can’t run a marathon without some sort of training and you can’t jump straight in where you left off before you were pregnant. You NEED to ensure that everything is working as it should be, reduce any risk, get individual advice, modify & get help if you need it. How hard would it be, to care for your newborn, with an injury? All the bending over, squatting down, picking up, rocking, etc. cannot be done as easily with an injury.

You need to do exercises that are right for YOU.

With education and the correct advice you can prevent, improve and fix these issues so you never have to put up with unpleasant symptoms like incontinence, lower back pain and even a prolapse. Maybe becoming even stronger and fitter than you were before pregnancy. 

 

 

BUT… Many women I have come across don’t think they need any advice and are quite certain that everything is working as it should be. 

I read a lot, ask and take advice from women’s health physiotherapists & experienced professionals, as well as undertaking further training so I can understand all of this in depth & pass this knowledge onto YOU.

So I say… Get out there, get it checked, get some individual advice, modify your thinking and lifestyle and get the help you may need. Just one appointment with a Women’s Health Physiotherapist can confirm that your core and floor are working correctly – Prevention trumps cure every time and is much cheaper.

 

 

Why wouldn’t you?    

You know now so there’s no excuse – You don’t know what is happening on the inside – Start at the beginning and build a great foundation – Look after you.

 

 

Put your floor function on the front burner!!

 

 

Pelvic floor! Pelvic floor! Pelvic Floor!!! Lalalalalaaaaaa I LOVE a good pelvic floor conversation.

It really is a conversation that needs to be had, so take your fingers out of ears and listen in… (well, read on!)

 

So why do we put off doing them? They are so simple & easy to fit into our daily routine but so many of us are just not doing them. Why are they so easily forgotten? Considering the statistics this is crazy. Over 50% of postnatal ladies will experience incontinence at some point in their lives. It is unnecessary & easily avoidable with a few minutes of correctly performed exercises every day

We do pelvic floor activation exercises at the beginning of every WellFit4Mums session. During this part of the session I make you aware of, assist in the appropriate and right way to activate and care for your pelvic floor. Even though we do this, I still strongly recommend that all WF4M clients visit a Women’s Health Physio (WHP) to ensure that you are doing it correctly. They are our eyes on the inside. From the outside, I cannot see whether you are doing them correctly. WHP can do this with realtime ultrasound and will also be able to offer any extra assistance, that you may not realise you need. They have an abundance of knowledge that is beyond my scope of practice but together the WHP and I will work closely to ensure that YOU are training safely and effectively 

 

Let’s learn how to activate… 

 

To build an awareness of your pelvic floor, the following is a great starting point: 

  • Start by lying on your back
  • Knees are bent & hip width apart
  • There is a straight line running from the hips to the ankles – The knees are not falling in or out
  • Shoulders are relaxed & your spine is in neutral
  • Place one hand on your obliques – This is just under your ribs at the side of your torso
  • If you move from side to side or have a little cough you should feel it pop up
  • Now that you know where it is, keep your hand on it – You don’t want to feel it activate again
  • Place your other hand hipbone to hipbone – This is the area we’re going to concentrate on throughout the exercise
  • Now take a natural breath in, breath all the way out and draw in and up through your pelvic floor – Picture a jellyfish pulling in & moving upwards, as you breath in again let the jellyfish open out & relax – The opening out is your pelvic floor relaxing.

 

Do the Jellyfish!!

Check out the jellyfish – https://media.giphy.com/media/YnBmR31UF1qKI/giphy.gif

 

 

Remember to keep your bum & back passage relaxed throughout the activation

Activation is gentle not strong. It is a gentle maintained deep abdominal contraction – There is no big ‘tensing’ or ‘bracing’. If you feel your obliques pop up or activate, try and start again with a more gentle activation.

Once you have mastered this activation, you need to learn when & how to activate them in lots of different positions. While we are standing, sitting, lying, lifting, and moving.  

 

It is also really important to learn how to relax too.

This is just as important as activating.

Take 5 minutes 3 times a day and 

Put your floor function on the front burner!!