Run like a girl!

"I'm out of shape, and I've never run before. Can I do this?"

Yes! Just like the millions of couch-potatoes-turned runners before you. But before you do, check out these top tips for running after having a baby.

When is it OK to start running after childbirth?
This depends on the individual and whether you ran before pregnancy. Most women can ease back after 10-12 weeks with their GP's OK. BUT you'll need to strengthen your pelvic floor, abdominals and hip muscles which have taken a hammering during pregnancy and childbirth.

Invest in a supportive sports bra AND proper running shoes that are right for your feet.

Don't run with a baby jogger or pram all the time. It changes your running form and puts extra stress on abdominals, glutes and hamstring muscles.

Are you just starting out in running? Email info@abloom.com.au for your FREE first and easiest walk-to-run program.

5 reasons why pregnancy rocks

Now we're in the second month of Spring we're also in peak baby season! There's so much information and focus on the downsides of pregnancy [and you've probably heard it all before - pregnancy can give you acne, make you feel sick, exhausted, crappy or worse] - that I thought it would be good to focus instead on the really amazing side-effects of having a bun in the oven.

So here's 5 reasons why pregnancy really rocks.

1. Bigger cleavage. As your body gets ready to lactate, your breasts grow (and keep growing) which means you can grow a cup size in the first trimester alone. This is a real bonus for those of us less-endowed!
   
2. You can say goodbye to dieting. OK it's a myth that you should 'eat for two', but during a healthy pregnancy you can gain between 9 and 12 kilos. Many gynaecologists recommend eating a total of 8400kJ each day in your first trimester and an additional 1260kJ a day in your second and third trimesters.
   
3. Longer nails. Another positive side-effect of all those hormonal changes is that your nails often grow longer, harder and stronger!
   
   
4. Full, thick, luscious hair. Many experts believe that changes in your hair are due to increased circulation of blood in your body, while others says it's because of hormonal changes or changing phases of growth. Who cares, it still makes you hair look SO good.
   
   
5. Radiant skin. Yes, pregnancy can really make you glow and that's because when you're pregnant you generate 50 per cent more blood, creating greater circulation throughout your body, and helping to oxygenate the skin, which gives you the 'glow'.

This is just my top 5 but of course there's so many more positives - especially if you have a happy, healthy, baby as the end result!

Getting that pre-baby body back

Your body can feel out of control after having a baby - a scary thing for the unsuspecting.

During pregnancy you've had time to adjust to the expanding waistline. After the baby is born, all of a sudden the tummy's empty and your breasts swell to the size of watermelons.

Then over the next few months your body changes shape again. There's fat sticking where you'd rather it wouldn't, veins popping, hair falling out, skin wrinkling and maybe breasts shrinking, and some of your bones don't seem to be where they were previously.

But don't panic and don't give up on getting your pre-baby body back!

Did you know:

• Skin relies on elastic properties to regain shape, so gaining, and losing weight more slowly during and after pregnancy helps prevent damage and helps you to return to shape.
  
• Skin is also more likely to sag if you lose your weight quickly without exercise. If you lose fat under the skin without maintaining or increasing muscle tissue, the skin can wrinkle or sag with nothing to fill it out.
  
• Exercise increases your circulation, and so increases the blood flow and hydration to the skin.

So look to no one but yourself in setting goals. Don't compare your body with your sister's, your friend's, or a celebrity 'Yummy Mummy'. Although all Mums essentially have a similar experience in pregnancy, we all have our own stories, we're all effected differently, and there's a huge range of normal.

After all, you don't see the complete effects of motherhood on other women's bodies - only on your own.

Post baby fitness wish list

The key to success when starting any new health and fitness program involves setting realistic goals, what's important to you? And why is it so important?

In a recent survey, I asked Mums what was at the top of their post baby wish list. 

Here's the top 7 - what's important to you?

1. To lose weight and the 'baby fat'
2. To 'tone-up' ie. strengthen my muscles
3. To achieve a shape closer to pre-pregnancy than that of a fertility statue
4. To flatten my tummy, so I don't still look pregnant a year later - ie. I need to rehabilitate abdominal muscles, which will also relieve back pain
5. To fit into sizes and style of clothes I used to or want to wear
6. To increase energy - (this means getting fitter and increasing metabolism)
7. To relax, feel and look better as a Mum - take some time out for me!

To support you in getting started, click here for some tips on walking for fat loss.

Go the extra mile

"Go the extra mile, and you'll pass most people along the way." Anon.
It goes without saying that runners run for different reasons. Perhaps some of the most common ones have to do with staying fit and creating a healthy balance in our lives. Competitive runners do it for those reasons and more: it defines them, and in many cases is their true passion.

But you don't have to be a competitive runner to be passionate about it, nor does running need to define who you are.

There are things about running though, that define each and every one of us who runs regularly. Among many things, running takes determination, grit, focus, and guts. This makes it a sport that you can stick with, and it's also one well-suited to raising money for causes.

It was inspiring to run with some many thousands of people in the Sydney running festival last weekend. And all the more inspiring to meet and talk with first-time and old-hat runners who were running the 10km, half-marathon or the marathon event - and not just for themselves. So many of them spent hours training and fundraising. Why?

For so many different reasons. A personal connection to the cause - in memory of a loved one who lost a battle with cancer or some other form of disease that had cut their life short. Or perhaps a desire to get in shape and achieve something they never thought possible.

Struggling through even the most gruelling training and obscenely early mornings for months are nothing when compared to the challenges faced by those fighting illness, disease or other hardships. Running for a cause can help put that into perspective.

And the rewards? New friendships, a fantastic feeling of accomplishment in helping others, the thrill of crossing the finish line, and a whole new attitude about life - 'things could be worse, at least I can run!'

So if you're thinking about taking the next step and pushing yourself to achieve a higher level of health and fitness, running for a cause is well worth considering. There are so many non-profit organisations out there that have developed a wide variety of training and fundraising programs around running events from the 5K to the marathon. Good luck and happy running!

We're fat, depressed and in denial says new survey

Not only are Aussies fat and unhappy but we're also in denial about how fat we are, according to the latest international study looking at the health habits of 13,000 people in 12 different countries.

The latest global survey released by medical insurer BUPA has found 60 per cent of Australians are overweight or obese. These are, sadly, familiar statistics.

But perhaps more surprisingly is that only about 30 per cent realise they have an expanding waistline - so half of Aussies who are overweight don't realise it.

Melbourne GP Dr Bert Boffa heads BUPA's medical service. He says people aren't concerned about their weight because of the increasing life expectancy in Australia. We're suffering more chronic and disabling health problems rather than the fatal health problems generally associated with obesity, leading to a false sense of security.

Dr Boffa blames the overall trends in poor health on what he calls the "tyranny of normality" - when people are fooled into thinking the things they see are normal when that may not be the case, he sites the increasing obesity rates as an example.

"What's normal today was not normal 50 years ago and people are sort of fooled by what's normal," he said. "And I think that's what's leading to the complacency."

The other notable finding of the survey is that depression is increasingly becoming more commonplace in Australia, with one fifth of respondents saying they had it.

Good health and happiness, it seems, goes hand in hand. And this survey is a wake-up call for all of us, we just can't afford to be complacent about our health, and the health of our children.

We've also got to take responsibility for the way we live our life and think about the impact it may have on our health, and our loved ones. Yes, we may be able to live longer than our grandparents and great-grandparents, but we will be able to say that we enjoyed good health during our lifetime?

If you want to here more about the survey and its results, check out the
Audio: Global survey finds Australian a fat and sad nation in denial (The World Today) 
  

Making the first steps towards a life less ordinary

"We all have the extraordinary coded within us, waiting to be released." - Jean Houston

There's a lot to be said about setting goals and then turning them into reality to make you feel good about yourself, what you've achieved, and knowing what more you could do.

There were so many families in Commonwealth Park this morning, for instance, who either ran or walked their first 5km or 10km as part of the Canberra Times fun run. Many hadn't walked or ran that distance before but over the weeks and months leading up to it were out training - a little bit harder or further every week - so they could reach their goal of finishing the event strongly.

And what they probably also found out along the way is that exercise can be a powerful drug - and unlike so many other drugs - the side effects are positive. The endorphin rush you might experience at the finish line after a fun run, climbing a mountain at sunrise, hiking through a nature park, pumping weights, whatever your drug of choice happens to be - creates a real buzz.

It's not enough to say: 'I really want to lose weight, get fitter, be stronger'.  Try thinking of the bigger picture to make your health a way of life.  Choose an extraordinary goal - like climbing a mountain, going white-water rafting in Spain, running a marathon or half marathon, organising a trek for charity - something that's close to your heart, so that you can bounce out of bed, eat healthier food, and look forward to releasing the powerful drug of exercise - every day.

If you really want to achieve your goals, you need to make them specific and write them down.

Sure, depending on where you are in life, recognise that your extraordinary goal may not happen for awhile - especially if you have very young children, or a really demanding job - or both! Even so, you still need to plan ahead to make them happen.

You have to take ownership of your goals, and most importantly, you need 100% support from your family and friends. You're more likely to work through setbacks and less likely to give up when your goals are extraordinary and you have your own cheer squad behind you!

And my extraordinary goal?  To run the New York City Marathon in November to celebrate my 40th birthday. Yay!

Winners are made...not born

"Losers live in the past. Winners learn from the past and enjoy working in the present toward the future." - Denis Waitley.

It was so inspiring to watch 24-year-old Sally Pearson's gold medal-winning performance for the 100m hurdles at the World Championships yesterday in South Korea!

Many of you have probably already read about or seen Sally's victory replayed on TV or YouTube. After breaking her own Australian record in the semi-finals 90 minutes earlier, Sally did it again and kept her unbeaten run this year going by taking victory in 12.28sec, the fourth fastest time in history. Being the world's number one is what most elite athletes aspire to but can only dream about. But it's like anything you want in life, it's something you have to really want, and work hard to achieve.


Yes, Sally's really made it, but acknowledges that nothing would have been possible without her Mum, Anne - a single-Mum who, at times, worked several jobs so Sally could have a shot at making her dream come true. That's pretty awesome. (Unlike golf or football, there's very little money to be made in athletics unless you're at the top of your game - a place only a handful of Aussie athletes ever get to).

As Mums, we're often making sacrifices for our children. But that's not to say we don't have our own fitness and health goals. It might be to run around the block the whole way, to swim 200 metres, bike your way around Italy, or increase fitness and lose weight to keep up with active children.

Whatever, your goals are, there's no better time to start now and aim high - like Sally did. She started athletics seriously as a teenager and it's taken her 10 years to reach the stars. And she's had no end of setbacks, injuries, and disappointments. But she kept her eye on the target nonetheless.

As Denis Waitley, American motivation speaker once said:

"The reason most people never reach their goals is that they don't define them, learn about them, or even seriously consider them as believable or achievable. Winners can tell you where they are going,  and what they plan to do along the way."

5 fast ways to boost energy

Whether you’re a working mum, a stay at home mum, or a work-from-home mum, chances are that sometimes you need to find ways to boost your energy – FAST.

There’s no doubt about it, being a working Mum with young children is exhausting.

And some days you just feel drained – even just thinking about all the things you have to do (and the little time you have to do them in). You just need a fast energy fix.

I thought that once my kids had stopped breastfeeding, out of nappies and at preschool it would be easier, then I would have more time, and I would feel less exhausted.

HA! What planet was I living on?

Now they’re a little older and more independent there’s no end to their activities, which inevitably means no end to running around after them.

In-between fitting in my exercise, running a business, breakfast negotiations, making lunches, childcare and school drop-offs, helping out at school, cooking, cleaning, preparing dinner, dealing with procrastination at bedtime, and a million other things…to be honest, sometimes I just feel shattered, tired and cranky.

And I suspect that I’m not alone.

So in an effort to be a happy, energetic Mum, over the last few weeks I’ve been trying out different ways to find energy, and fast.

Here’s my five fast ways to boost energy:

Move. Research has shown that even a brisk walk three times a week can increase energy and lengthen your lifespan. Can’t fit the exercise into your day? Then have a think some of the activities you normally do and try to make them more vigorous. A quick vacuum can raise your heartbeat and burn more kilojoules, which in turn will increase energy. 

Other ideas: Skip across the playground to pick up the kids from school. It makes you feel as though you’re back in school yourself, & you can’t help but smile.

Kick the soccer ball around the back yard for 10 minutes with your kids. Or do a huge cat- like stretch as you push yourself away from your desk. A quick stretch is a quick and easy way to boost your energy – stretching releases toxins from the body’s tissues and stress from your muscles. And it feels good.

Hydrate. Let’s face it - drinking your bodyweight in coffee won’t help your long-term energy levels (if anything, you may be shaking from an overdose of caffeine – and you may not be able to sleep properly at night).

A glass of cold water is an instant pick-me-up. And the other benefits of course, is that it helps flush out the toxins, reduce fluid retention, and keeps your skin looking good. Herbal tea – like peppermint or lemon and ginger - will also put a zing into your step.

Crunch into an apple or a pear. Simple diet changes can have a huge impact on your energy levels. Try eating a fresh apple or pear – these low GI foods give you sustained energy rather than the quick peak and fall of high GI foods (that can actually stimulate hunger). Always carry a piece of fruit in your bag or in the car for that quick energy fix.

Freshen up. Kids driving you crazy? Retreat to the bathroom for a couple of minutes, wash your face and hands and brush your hair. Moisterise your hands. Smile in the mirror. It sounds simple, but you will look and feel better.

Sing in the shower, in the car, in the kitchen to the radio, wherever you are – it helps boost sinking energy levels, and lifts your mood. Singing opens up the lungs and lets your body take in a little more oxygen, which will give you a burst of energy.

These are the things that help give me a fast fix of energy so I’m ready to tackle a busy afternoon with the kids (well…until arsenic hour hits anyway!).

Try it out for yourself and see what works for you.

For more free tips on how to look and feel better as a Mum – check out my ‘refreshed’ website: abloom.com.au

Looking after yourself is the best gift that you can give to your kids

Everything you do  - the way you look, behave, and how you treat those around you - has a direct impact on your kids. How many times have you listened in on the 'pretend' games your little one is playing, only to hear the same words or phrase that you've used at one time or another coming our of their tiny mouths? Or seen them stand with their hands on their hips shaking a finger or fist at their playmate?

Chances are, if they've seen you do it, then they'll copy that action - it's all part of growing up. Behaviour is something that is taught. Either through personal experience or by watching others.

Leading by example also applies when you're looking at changing your health and fitness habits. How do you expect that little Miss Muppet (aged 3 years) will eat her fruit and vegies, if all YOU eat (and buy and keep at home in the kitchen cupboard) are biscuits, cakes, and other 'bad' carbohydrates and sugary, processed food?

As a distance runner, I was keen (like so many other women) to get back into my own health and fitness following the birth of my second baby. Once I built up my own pelvic floor (a story in itself...) and core fitness I couldn't wait to get back into the long runs, and more importantly, running with other like-minded friends. As it happens, a girlfriend and I made a pact while I lay in my hospital bed after giving birth to baby #2 - to run the Paris Marathon. And enjoy a fabulous tour of France and Italy afterwards. Yes, it would take time to do this. We set a two-year plan in place, knowing that the first year would be taken up with coping with a newborn, breastfeeding, sleep deprivation, coping with a demanding toddler as well, and the list goes on....and on.

Eventually, when I did join up with my friends for those long runs in between breastfeeding and sleepless nights, we would constantly talk about running overseas and other adventures. My then Miss-three-year-old would greet me at the front door on return from these long runs with a water bottle in her hand and ask: "what stretches will we do today Mummy?"

Returning home after a running event on another occasion, I found Miss Three running around the backyard marking out a course for what she described as "the Paris marathon".

"Come with me Mummy, and we'll run the Paris marathon", she said. Of course I was delighted to oblige - but did point out that we would need to run around this backyard course the equivalent of 946 times to actually cover the marathon distance (so we may get a little dizzy).

The point of this story is to show just how much our own actions and attitudes are 'mimicked' by our children. If you're taking positive steps about your OWN health and fitness and making it a part of your life - whether it's changing the food that you eat, getting out for a walk each day in the fresh air, swimming, bike riding - whatever you enjoy doing doing - then this is all having a positive impact on your own children's lives and the way they see the world. Being healthy and happy - and going out for a walk or a run in the park - will just be a way of life for them.

There's a lot of truth in that saying that 'looking after yourself is the best gift you can give to your kids'. It's time to get started and see for yourself where it takes you and your family.

Click here for more tips on being a healthy, happy Mum.