A journey of many miles starts with a single step

My reward for hard effort over time :-)

After 13 weeks of running almost 1000 kilometres, I'm another step closer to competing in my eighth marathon in three weeks time. I celebrated this milestone today with a little reward (another pair of runners - the others a just a tad worn out as you can imagine)!
Now I'm not saying that training and running a marathon is for every Mum. I'll let you in on a secret: you don't actually need to spend hours a week working on your health and fitness: it takes just a small, regular investment of your time to start seeing some changes in the way you look and how you feel. It all boils down to consistency over time.
A growing number of research studies clearly show that you can feel happier, reduce your blood pressure, and help control your weight - by fitting in three, 10-minute bouts of exercise a day. So why is it that many of us just don't get around to starting?
I've trained women recovering from breast cancer and the one thing they long for is to have the energy and the staying power to be able to enjoy the simple activities they used to love doing - like playing with their young children, or walking and cycling. If you really want to 'live' your life, then you just have to act now and take responsibility for doing what you say you'll do.
Make a start now by writing a simple plan with achievable health goals (make them personal and close to your heart) and note how you'll 'reward' yourself when you reach them. Be kind to yourself - you don't have to do everything at once. Just taking baby steps will take you closer to doing what you want to do. And when you look back, you'll be amazed at just how far you've come.
As the saying goes: "a journey of many miles starts with a single step". And when you make a commitment to that journey each step seems a little easier.

Th

you don't have to do everything at once. Just taking baby steps will take you closer to doing what you want to do. And when you look back, you'll be amazing at how far you've come.

Should I be running while pregnant?

This is something I get asked quite a bit. And people felt the need to ask me while I was pregnant - and still running.

While pregnancy is not the time to get into running, if you've been regularly running prior to your pregnancy, and your doctor gives you the OK to exercise, then by all means keep doing it! There's a while body of research out there to show that exercise during pregnancy is really good for Mum and the bun-in-the-oven. For the Mum-to-be, exercise can help fight off fatigue, increase mobility, decrease lower back pain and gestational weight gain, not to mention it's good for mental health and overall well being.

Not only this, but research also shows that babies of women who have exercised throughout pregnancy tend to be more alert, and easy to care for and, as young children, perform better in mental and physical performance tests than other children. It's quite a sight to see a two-year-old do that!

And even more importantly, when fitness becomes part of your life, your children want to be involved too. Whenever I returned from a run, my then Miss Two (pictured below) would come out and punch the boxing bag and do squats with me

But before put on your runners and race out the door, there's a few things you should be aware if you choose to run through some or even all of your pregnancy. Here's a few of my top tips:

Yes, this really IS me running
- 19 weeks pregnant with my second
baby, with 'Miss (then) Two' in-tow.

1. Listen to your body. This is the number one rule. Whether it's safe to run during your pregnancy will vary depending on your body. If it feels uncomfortable (eg. you feel a 'pulling' sensation, if you really feel tired or sick - or even if it 'just doesn't feel right') - don't do it! Even as a regular distance runner, I was very cautious in my first pregnancy and after 22 weeks I decided that my tummy was feeling to heavy to continue to run. With my second baby, I felt fantastic and continued to run through to 36 weeks. No two pregnancies are quite the same. If it doesn't feel right, then chances are, it's not right for you. Choose another form of exercise instead. Swimming is fantastic - it's the only time that you don't feel like an absolute walrus (except...maybe when you 'emerge' from the water). Walking and prenatal yoga is also fabulous.
2. Use the talk test. Pregnancy is not the time to go out hard and do hill sprints or choose to train for your first marathon. Exercising too hard can put your body under considerable stress, and your baby too. If you're out running, use the 'talk test'. If you can't mutter to yourself or hold a conversation with a friend - then chances are you're working too hard and need to slow down.
3. Avoid the heat and remember to drink plenty of water. Choose a cool time of the day to go out, and avoid the heat and humidity at all costs! Drink to thirst while exercising, and continue to do so after your workout.
4. Think comfort at all times. Wear a good sports bra. This is really important you need good support 'for your girls' to take the pressure off your lumbar spine. And did you know that your shoe size can increase while pregnant? Yep. Up to half a size! So you might need some new runners as well.
5. Avoid over-stretching. It's easier to over-stretch while pregnant due to joint laxity as a result of hormonal changes in your body. Keep it nice and gentle. It should feel good!

Extend yourself

Some of  team 'MamaMoves' after finishing the 2013 Women & Girls' 5km Fun Run & Walk.

"All endeavor calls for the ability to tramp the last mile, shape the last plan, endure the last hours toil. The fight to the finish spirit is the one...characteristic we must posses if we are to face the future as finishers."  

Many new fun-runners who joined our MamaMoves team in last week's 5km Women and Girl's Fun Run never thought of themselves as runners.

But they surprised themselves, finished strongly, and now look forward to a new challenge.

Imagine walking or running twice as far as you do now. Mission impossible? It's easier than you think.

And there's a good reason to try. Adding more kilometres can boost your stamina, help manage your weight, and help you feel more comfortable out there - whether you walk or run. Try these top 3 tips:

1. Aim for three. Running three days a week is the best way to run more and stay injury free. When you rest or do an active 'recovery' (such as walking) after a running day, your muscles feels fresher and you have more energy to go further.
2. Make every kilometre count. Giving each run a purpose will help you keep up the routine and prevent boredom. Try an easy-paced run that helps maintain your fitness, choose another day to run 'long', and a day to boost your speed. On this run, set out at your usual pace, and pick up the speed when you feel ready. You might accelerate to a tree further ahead, then run easy to recover. Take off again when you're ready.
3. Slow down. On your long run, slow the pace from the start to cut your chances of feeling really burnt out towards the end of the run. Try pacing yourself about 1-2 minutes per kilometre slower, on average, than your 'easy run' day. Your long run may not be 'long' now but be patient and tack on a little more each week (but never more than 10 per cent than the week before). After every four week, back off, and allow yourself a shorter run to help you go even longer next time!

You are what you don't eat

As a personal trainer working closely with new Mums and women generally, I'm often asked: "what should I eat". But real gains in health are achieved if you follow some simple guidelines and look at what you DON'T eat. here's a quick check to see how you score in the "don't eat" category.

1. Do you have a different breakfast most mornings? Yes or No
2. Are you aware of the 5 food groups outlined by the Australian Dietary Guidelines (or remember them from school)? Yes or No
3. Do you have at least 2 serves of fruit and 5 serves of vegetables per day (on average)? Yes or No
4. Are you aware of how much water you need for your body size? Yes or No
5. Should you eat more bread, cereals and pasta OR dairy, milk and cheese? Yes more dairy/milk/cheese; Yes more bread and cereals
6. Do you simply eat when hungry or do you follow a guideline to eating? (understanding that diets rarely work) Yes or No

And the answers?

1. Breakfast - include variety. We often eat the same thing for breakfast as a habit day after day, but does your breakfast really measure up? Is your cereal high in sugar? Do you include protein (eggs, yogurt or milk) to keep you feeling fuller for longer (and help with maintaining lean muscle mass)?
2. The five food groups are: grains (mostly whole grains/those of the high fibre variety); vegetables & legumes/beans; leans meats, poultry, fish, eggs; reduced fat milk, yogurt, cheese (or alternatives); and fruit.
3. It's a myth that everyone needs "8 glasses of water a day". Your daily needs depend on what you eat, your size, and what type/how much exercise you do each day. Drink to thirst, don't drink for the sake of drinking. You can also try weighing yourself each morning, three to four days in a row. Pick a time other than your period to rule out hormone-induced water retention. If you lose more than about 450g a day, that means you've probably come up short on the liquids the day before.
4. More grains than dairy (or suitable dairy alternative). But choose whole grains and foods such as rolled oats, wholegrain pasta, brown rice, and quinoa over the less nutritious variety such as white bread and white rice. 
5. Do you eat for comfort or because you feel happy, sad, stressed or bored? Recognise the signs of emotional eating vs eating because you are hungry. As a guide for healthier eating, you can also download a free summary of the latest Australian Dietary Guidelines (54 pages). This is good place to start in terms of planning and preparing food, and there's lots of information on breastfeeding and food patterns for children. 

And of course, if you need an extra hand - particularly in the lead-up to Easter - check out our website, including the Nutrition Complete service.

Losing the baby belly...as easy as one, two, three?

Your dream is just like that scene from the Wizard of Oz.

"Just click those ruby red slippers three times, and you'll be able to wish that baby belly fat away," says the good witch of the North. And sure enough, that sagging belly (that seems to rapidly descend northwards with each day passing since the birth of your baby more than eight months ago) just...magically...disappears!

Well, it's time to snap out of that dream and face reality.

Because while you might be feeling proud about every weight gain of your baby, and loving every pudgy, baby roll on their thighs, you're probably feeling the exact opposite about yourself. And, unfortunately, there is no magic cure for getting your pre-baby body or belly back. It's all about consistency over time - in what you eat, in gaining muscle strength, and it also comes down to how often you exercise, how hard you work, how long the workout lasts for, and what sort of exercise it is that you're doing.

Confused? Don't be. Here's top 5 tips to get you started to SUSTAINABLE baby belly fat loss:

1. Don't read women's magazines with stories about celebrities who are the shape of Chupa Chups with gravity-defying boobs within weeks of giving birth. Let's fact it: they're rich and pampered - can afford a series of full-time trainers and nutritionists - and what on earth are they REALLY doing to their bodies...you can bet they can't sustain it! Push it far from your mind!
2. Cut out or reduce the amount of refined carbohydrates you eat, as they are the single biggest reason for adding fat around your waistline. Choose vegetables every time over pies, pastries and cakes. I know the latter seem more appealing...but will they get you the body your want???
3. It's time to get some huff and puff going. Walk with the pram, run, swim - anything that increases your aerobic fitness at least three times a week. Your body needs this regular workout to increase your metabolic rate and burn more kilojoules. Start slowly and vary the intensity of your workouts.
4. Add some weights to your routine. Being more toned will help you burn fat even while you are feeding your baby, or sitting at your desk or watching TV. Start with your own body weight. Do push-ups, lunges, squats - anything that recruits the larger muscle groups at once. Do them in the middle of your cardio routine or when you return home after your walk.
5. Remember the energy equation: if you eat more than you use, you will gain weight. Fat intake has more kilojoules than other nutrients. So if you reduce your fat intake, but not necessarily the food portions, you reduce total kilojoules (energy).  

Top five faves to be healthy all year 'round

Being in shape and eating healthier is a choice, for you - and for your growing family! What better way to kick off the year with some positive healthy habits to make it happen. Try some of my top 5 favourites:

1. Take yourself outside. Did you know that just spending 20 minutes a day in the sun can help boost vitamin D levels to improve your mood, bone strength, reduce your risk of cancer, as well as being a good opportunity for you and your kids to look good in a pair of sunnies?
2. Up your fibre intake. High fibre foods, like fruit, veggies and whole-grains, help lower cholesterol, improve digestion and cut the risk of that belly bloat.
3. Take some time out for you. Looking after yourself is the best gift you can give to your  kids! Plus stress has a lot to answer for - who wants wrinkles, moodiness, and weight gain??!! It's time to create some relaxing habits that help you deal with the many stressful situations you find yourself in as Mum.
4. Get into pumping weights. Many women think they'll "bulk up" pumping weights but that's far from the truth. By using your body for resistance or light weights you'll get long, lean muscles and that's the best way to burn more fat.
5. Get ahead with more time between the sheets. Did you know that a lack of sleep can add inches to your waistline and increase your risk of breast cancer? For great sleep - avoid stimulants, turn off the TV, and go to bed earlier. What's wrong with going to bed not long after the kids have gone down for the night? Even if you have a young baby or toddler, going to bed not long after they do (and resisting the temptation to watch TV) gives you the chance to sneak in some Zzz zzz before they wake again!

Looking ahead to a healthy, happy, New Year

Blink...and you'll miss it! Where did that year go? They say that the years seem to whizz by as you get older but personally I think it's more the case that Mums are just busier these days - you don't even have a chance to stop and think, you just DO and keep DOING. 

Maybe you're working full-time with a couple of little-ones occupying your time at home, or you're a stay-at-home Mum with children and never-ending activities for the kids that keep you on your toes - whatever your situation it's certainly different to when our Mums or Grandmothers were raising their kids.  

The end of the year is always a good time for a healthy dose of reflection: what have I achieved? Why does it feel like I haven't done anything? Now where are those sneakers/great abdominal 'blaster'/tummy vibrator whatsy-thimmingy that I never got around to using? Seriously though, sometimes it's good to just stop, forget about doing and be thankful for what we do have. If you have your family, healthy children, and your own good health then I think THAT's something to celebrate. 

And if you are thinking ahead to what you'd like to do - or stop doing - in 2013, see these tips to help you create resolutions that actually mean something to you, that you can stick to, and hopefully, make a difference to your life in the year ahead.
 
Create a plan - 'cos as the saying goes - "an objective without a plan is a dream."
In order for your resolution to have resolve, (as the word "resolution" implies), it has to have clear steps that can be put into action. A good plan will tell you: what to do next, and what steps are needed to complete the goal.

Don't wait 'til tomorrow - create Your Plan NOW
If you're like most people, then you'll have a limited window of opportunity during the first few days of January to harness your motivation.  So it's really important that you start creating your plan now.

Write it down
Commit your resolution and plan to writing somewhere; keep it where you can see it, and refer to it often.

Think "Year Round," Not Just New Year's
Resolutions should be realistic; with small steps to reach specific goals. Nothing big gets done in a day. Resolutions are set in one day, but accomplished with a hundred tiny steps that happen throughout the year.

Remain flexible to keep your sanity
Accept that being a busy Mum often means that things don't always go as planned. So when great intentions are derailed, there's no guilt or giving up: just pick up and move on. Most of all, recognise when you succeed at every step along the way.