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!