Make 2015 your best year yet

Are you still under the influence of a Christmas binge fest? Don't give up hope! It only takes a couple of weeks to climb out of your rut and be back with a vengeance! 

Here's my top 5 tips: 

1. Don't panic! You can't change what's happened but you can wipe the slate clean and move on. You can be in total control from this point onwards. 
2. Set goals and get EXCITED about them - make them tangible so they mean something to you. What do you want to achieve and when do you want to achieve them by? Why do you want to do this? How are you going to achieve it?
3. Make the commitment to yourself! You may need to make some sacrifices but looking after yourself is the best gift you can give to your kids! Make a written promise that you will give it 110%, no excuses and that you'll never EVER give up.
4. Believe in yourself and banish negative self talk. If you don't believe you can do it, then most likely, you won't. Replace your negative thoughts or words with positive ones. If you keep on telling yourself that you're fat, hopeless and don't have enough time, then your subconscious will believe it and prevent you from achieving what you want out of life.
5. Above all you need to be consistent AND patient. None of the above will work if you aren't.The number one reason people fail in their attempts to lose weight and live a healthier life is they simply give up too soon! You can't change the way you look or feel overnight, but in 12 weeks you can see some amazing results! 

So no more "buts" - if you're thinking about new ways to move more, check out these tips on 51 ways to be more active.

Power push

Looking to tone up and lose some of the baby belly fat?

This workout is simple and you can do it anytime with your baby in the pram. It's just five exercises with intervals of power walking or gentle jogging, depending on your level of post natal fitness. All exercises are completely safe provided it's six weeks after the birth of your baby (10 weeks for caesarean births), and you have your doctor's OK to exercise.

Start with two sets of 8 exercise repetitions, and build up to 15 as you get stronger. Remember to walk with good posture when pushing the pram and lift your pelvic floor - especially if you're lifting or doing anything strenuous.

Warm up: walk briskly for seven to ten minutes, then power walk for one minute. Briskly walk for 30 seconds, end with another power walk of one minute.

Pram squats: these are great for the butt and thighs.
Start with your feet about one and a half times hip width apart. Bend your knees and lower down into a sitting position keeping your back flat and tummy tight. As you squat, push the stroller away from your body (but don't let go). Make sure your knees come out over your toes. Then return to the start position.

Lunges: from standing position (feet on train tracks) take one step forwards, bend the back knee first and the front will naturally bend too. Push the pram away from your body. Make sure the body is lowering centrally and not lunging forwards. You should be able to see your toes in front of your knee. Return to the start, drawing the pram in towards you. Complete one set and then repeat with the other leg in front.

Push ups: Start on all fours with hands slightly wider than shoulder distance apart and fingers pointing forwards. Place baby between your arms on the ground.Tighten up your tummy and make sure your back is flat and then bend your elbows and lower the body down towards ground/baby. Return to start position.

Bench tricep dips: sit on the edge of a bench with your hands tucked below the sides of your bottom and your arms straight (don't lock out the elbows). Keeping your tummy muscles tight, slide your bum forwards off the bench and bend the elbows to 90 degrees so your body lowers. Make sure your elbows go straight back and not out to the sides. Return to start position.

Heel drops: Lie down on your back with your feet in the air in 'table top' position. Start by slowly lowering one heel to the ground, and bring back up to meet the other leg. Alternative with the other side. If this is too difficult, or if you still have abdominal separation, rest both feet flat on the ground, and slowly slide out one leg, before returning and alternating with the other leg.

Warm down: when you have completed all the exercises, cool down walking briskly for seven to ten minutes and then stretch the legs, chest and arms for about 10-15 seconds each.

Need more info? Check out our website at abloom.com.au

Top 5 tips to keep the kids active this summer

There's no point burying your head in the sand - summer school holidays are definitely here.  Try these sanity savers that will not only keep your family active over the festive season, but boost your energy levels as well. Be active together. If you can't afford the time or money for a summer holiday plan 'mini' trips, such as day's bush or nature walk at Tidbinbilla Nature Park - or one in an area near you. Picnics are great outdoor fun anytime. Try a range of different games and activities. Not only will this help with short attention spans, it will also help your kids develop healthy bones, muscles and joints. Do moderate exercise like brisk walking or vigorous activities that make everyone 'huff and puff - game of footy or cricket in the backyard will get the blood flowing. Be a child yourself and join in. Kids love it when Mum and Dad join in their games. Throw a frisbee or ball together, fly a kite or play hopscotch. Go for a walk together around the block before dinner, climb equipment at the local park with them, try a swim at the local pool, or ride bikes. Reduce inactive leisure time. Limit TV viewing to an hour or two, cut down on overall 'screen time'. Swap these for more active choices and your kids will feel better for it. They will probably sleep better as well! Be a good role model for your kids. If an active lifestyle is part of your life, you're much more likely to pass similar good habits to your kids. Join in the fun at abloom.com.au

Oh baby, it's time to reconnect with your core!

Let's face it, after you've had children your body just isn't the way it was before. And how could it be? During pregnancy your body has changed, making adjustments all the time for a growing baby.
Under the influence of the pregnancy hormone, relaxin, your abdominal muscles go through a tremendous amount of stretching in all directions. Those muscles can remain stretched and weakened for quite some time after you've had your baby, leaving your spine in a vulnerable position. This is why the exercise routine you may have been doing before having a baby probably won't work for you now.
Life after babies, for most Mums, means a weakened pelvic floor (cue the sneeze 'wee'), and usually a degree of diastasis recti (separated abdominal muscles).
If you don't repair and strengthen your pelvic floor and all the mid-section muscles, your core will remain unstable. This will prevent you from getting the body shape you want, and it can trigger other health problems - putting extra strain on your back, hips and knees.
So while your body is 'under reconstruction' you need to steer clear of those traditional hard ab exercises. Yep - I'm talking about planks, sit-ups/crunches. If you do these you can do more harm than good, putting extra pressure on those already weakened muscles.
But the good news is that if you treat your body mindfully and with care, reconnecting with your entire core, then you can start repairing these muscles.
How? Check out this tip sheet to help you find your core again.

3 ways to get your booty out of bed

Are you lacking in exercise motivation? Here's 3 quick tips you can try that helps make getting out of bed for a workout just that little bit easier.

• Put a sticky note on your alarm clock reminding you WHY you want to exercise. A brief motivational message can get you out of your bed and into action! Or, set your alarm with your favourite, energy-pumping song to inspire you to get up and get active.
  
• Tee up a regular time each day to train with a friend or workout buddy and motivate each other. Having that time locked in is good, as your subconscious thinks about training while you're sleeping and you'll find yourself just waking up and doing it.
  
• Have a goal and keep it front of you. Hang up the bikini your want to fit into on your bedroom door. Or, put a picture of a happier, healthier you on the fridge!

Have you tried other ways to get yourself revved up in the morning? If so, please share them with us :-)

Top shape for pregnancy with modified yoga pose

The classic modified yoga pose (the triangle), strengthens the abdominal and back muscles. It also builds stamina and endurance in the legs. C'mon ladies, let's try it:

HOW?

• Stand with your feet comfortably spread apart, the right knee bent with feet facing toward the right, and the arms at shoulder level.
• Reach the right arm toward the right knee and lean toward the right, placing the right elbow on top of right thigh.
• Bring the left arm toward the left ear and stretch into the left side.
• Hold the position for 3-5 breaths.
• Inhale coming back to centre and repeat the exercise on the other side.

Top hero foods for new Mums

Do you feel so exhausted from looking after your baby that you just can't face the thought of exercise? 

 It may be your diet, rather than sheer exhaustion that's the problem. If you tend to skip meals in an attempt to save kilojoules, you may be robbing yourself of important fuel for your workout.

And if you're breastfeeding, you need an additional 2100 kilojoules a day (equivalent fuel needed to run 10 km!) to provide your baby with the proper nutrients you and your baby needs.

For a few feel-good food ideas, check out our free top 12 hero foods for new Mums tip sheet.

Top 3 health myths - busted!

These are the top three health myths that I most often get asked about from Mums. So let's shed some light on these and sort fact from faction!

#1 Avocado, olive oil and nuts are too high in fat to be healthy. Hmmmm...does anybody still believe this? These three options are full of good, wholesome fats that actually help your body to burn through stored fat. They also decrease inflammation and, when eaten with vegies, increase your body's ability to absorb vitamins and nutrients. Just a word of caution though, don't heat up your olive oil to roast your nuts as this turns good fats into bad ones!

#2 Juice fasts help with fat loss. Yes, juices give your body a vitamin and mineral boost, but don't be fooled into thinking they help with fat loss. You're more likely to be slurping down more sugars by knocking off half a dozen juices a day then you would be with eating healthy, clean food. And you'll be missing out on fibre which is essential for the health of your gut, not to mention fat loss and good digestion!

#3 Canned tuna and salad for lunch every day is a winner. Stop right there. Tuna contains high levels of mercury, and too much mercury in your system can lead to mood disorders, fat storage and fertility which is just the opposite of what we want - right?! So mix it up by eating smaller fish (such as herring and sardines). And stock up on foods that help your body get rid of mercury, such as cruciferous vegies (like broccoli and cauliflower), avocado, nuts, oats, turmeric and garlic.

Happy eating!

Sleep talk....zzzzzz

Is the sound of your crying baby making you want to...well, cry like a baby? Well, you're not alone! A study of 1500 new Mums by the Murdoch Childrens Research Institute, found that nine out of 10 struggle with extreme tiredness and exhaustion for up to 18 months after birth.

Yup. It's not fun and sleep deprivation for new parents can lead to serious problems. Aside from the risk of anxiety and low moods, ongoing lack of sleep can lead to post natal depression. But enough of the stuff we already know. What the hell can we do about it? Well, the good news is, you can get more post baby zzzzs by improving your 'sleep hygiene.'

Here's some top tips to get you well under way to sleeping better, and feeling more in the land of the living again (it's time to banish your inner zombie).

1. Plan ahead. If you're pregnant, set some time on the weekends to pre-cook and freeze meals - better yet, organise some family and friends to help you out. The more you do now, the easier it will be when you're in that newborn zombie phase.
2. Find a routine. A tricky one as a baby's routine changes as they get older. But when you're in a pattern, try to stick to regular feeding times. If you find yourself falling asleep on the couch after putting the baby to bed - get to bed yourself! Sleeping in different places can play havoc on your bedtime routine.
3. Share the mother-load. If you can, pump your breast milk and take it in turn with your partner to feed the baby during the night.
4. Eat for sleep. This is HUGE! Cutting carbs is NOT the answer, 'cos as a new Mum, this is going to give you less energy instead of more. Drink plenty of water during the day (and while breastfeeding) and avoid heavy meals too close to bedtime.
5. Have an early workout. Exercise soothes stress and lowers your body's built-in thermostat which is what it needs to help you sleep! No late night cardio - exercise at least four hours before bedtime, otherwise your body temp will stay high and keep you awake!
6. Recharge. Newborns sleep abut 18-19 hours a day for two to three hours at a time. So it makes sense that when they sleep - so should you (yup, now IS the time to ignore the housework). You can recharge with 20-25 min naps during the day - and don't forget the serious relaxation time at least a couple of times a week.
7. Wake up call. Baby not sleeping? Call the Tresillian Helpline - they can help with a sleeping routine for your baby: 1800 637 357. And if you're still not getting enough sleep - get help! Speak to your GP or health care provider.

Happy zzzzzzzzzzzzzs

Baby bump fitness - does it matter?

So you've just found out you're about to become a Mum - congratulations!

You're probably thinking it's time to shelve your regular exercise workout - 'it might do more harm than good'. Or maybe you can't remember the last time you were in the gym. Now certainly isn't the time to start - right?

Not necessarily.

It seems that most women are sussed on the importance of healthy eating while pregnant. But more than half of us still don't see 'staying active' as very important, according to research by Queensland University of Technology published in the Australian and New Zealand Journal of Obstetrics and Gynaecology.

But pregnancy is an important time, says study author, Susie De Jersey, a senior dietitian at the Royal Brisbane and Women's Hospital.

"Gaining too much or not enough weight, eating a poor diet and being physically inactive can affect the health of both mums and their babies well into the future."

So how does a girl with a bump stay moving, safely, I hear you ask? We've answered some of the most common questions in our pregnancy Q&A.

Pregnancy is different for every woman and if you're experiencing medical complications as a result of your pregnancy, please make sure you contact your health care provider for further advice before you embark on your new-exercise-routine-for-two.

Turn the rainy day winter blues around

As Mums, we've all had those days.

It's a rainy morning and outside it's cold. dark. bleak. You feel like a zombie 'cos you've been up about three times feeding the baby during the night. Not to mention the trip the 4am episode when your toddler ran into your room screaming. (Sigh) night terrors again?

So perhaps today is not the best day to get outside, especially with the little ones. Sometimes the best thing you can do is try and get a little bit of shut-eye when the baby goes back down for a mid morning sleep. Even a 20 minute power nap can make a difference.

But if your bub or toddler (or both) won't sleep - give your energy level a boost with this sanity-saving rainy day workout that you can do at home with very little room and a couple of cans of soup (if you don't happen to have some free weights or dumbbells you can use).

Give it a try - at the very least, it's bound to entertain bub or Miss Two - and it may just be enough to give you that kick start that you need. Let me know how you go, and welcome any feedback you have.

What's 'normal' after having a baby?

Perhaps nothing feels 'normal' or at least not the way you remember it! Seriously though, first-time Mums are often so preoccupied with the very thought of just 'getting through' childbirth that they haven't even thought about what might happen to their bodies afterwards. So what can you expect in those first few weeks (when you're also trying to cope with a newborn) - and what can you do to help speed your recovery?

 Birth to 6-8 weeks after delivery

• You’re tired and generally not feeling like your old self yet.
• Stitches and tissue damage/tears may feel tender.
• Your post birth bleeding should have ceased.
• You may be a little fearful of or cautious when performing bowel movements.
• You may have difficulty straightening up/standing tall especially if you had a caesarean.
• Your caesarean scar is still healing and may be tender. You will have to modify getting up and down from the sitting and lying down positions.
• Your pelvis might be feeling very unstable and loose or conversely you might feel a general tightness in your pelvic region.
• Your abdominal may feel loose and unsupported.
• Your muscle may be tight and achy especially around your hips, shoulders neck and backs of your thighs.
• You may have some degree incontinence – urinary, gas or faecal.
• You may have difficulty mentally connecting to your Pelvic Floor muscles.
• You might be experiencing some neck, bicep and shoulder pain and general tightness in your upper body due to the demands of breastfeeding.

Your best actions: rest when you can and as much as possible, no lifting anything heavier than your baby, begin gentle stretching, get a specialist Post Natal massage and nourish your depleted body through the very best in nutrition, home-cooked good food! Ultimately, start reconnecting gently to your body especially your Pelvic Floor gently but also let mother nature do her job too!

Acknowledgements: Jenny Burrell, burrelleducation.com