Smiling Mind – Mindfulness Meditation

In the past year, I have truly come to appreciate and enjoy the benefits of taking time breathe and learn the technique of mindfulness meditation.

Now, if you know me, you will know that I find it very difficult to stop. If I’m not busy, I’m wondering why! Sound familiar?

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So, when I had to work my way through a few challenges and struggles over the past couple of years, which was affecting my stress levels, my ability to cope and my sleep, I realised I need to maybe give this meditation and mindfulness a go.

I first started with Smiling Mind, and I feel in love with the simplicity of the meditations. I also loved, and still love, the fact that you don’t have to dedicate a lot of time unless you want to. You can do 2 minutes or 30 minutes. And, there are programs for school-aged children, teenagers and adults. There’s even specific programs for the classroom, sports and for the workplace.

As I have written in a previous blog, Just Breathe , taking the time to stop and breathe deeply will instantly calm you down both mentally as well as physically. It will help relax your entire body, and, once you have calmed yourself, you are better able to cope with what you need to do or work out how to move forward.

So, learning to be mindful and meditate greatly benefits both your physical and your emotional wellbeing, and in time, bring a little more balance to your life. Which, as a Mum or Mum-To-Be, is something we all want, don’t you agree?

So, if you haven’t given it a go yet, I recommend you do. It may take you a few tries to get the hang of it, but it’s definitely worth it.

Download the Smiling Mind App for free and experience the benefits of mindfulness meditation.

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Jody is a pregnancy and post-natal specialist, with tertiary qualifications in exercise science and registered as a Level 3 Exercise Professional with Fitness Australia.
Jody is also a mum of two small children under 5, and therefore understands the demands and challenges of being a mum.
Jody is passionate about educating, energising and empowering pregnant and post-natal women through the provision of safe but effective exercise programs and fitness sessions.
Contact me today to see how I can help you with your fitness and health!
Disclaimer: This article is advice only. All individuals should discuss the suitability of their health and exercise program with their doctor, exercise professional, physiotherapist or midwife.
For further advice about your individual fitness needs, speak to a pregnancy and post-natal exercise professional, women’s health physiotherapist or health professional.

4 Simple Steps To Reclaim Your Health & Fitness

If you’ve been following MumaBubs on Facebook or Instagram, you will have seen that a few weeks ago I started a little challenge called “Fit As F*&k!”, a 5-week program developed by Nardia Norman, the 2014 Fitness Australia Fitness Professional, after she completed the #howfitfeels social experiment by Fitness First Australia. (It’s worth checking it out)

It’s been awesome spending some time on my fitness, which I have neglected a little over the winter.

Saying that, I have been spending time on other aspects of my health and wellness, mainly in the search of a little more balance in my life.

And, to be honest, I’m still trying to achieve the balance part (aren’t we all?!!). However, I have learnt a lot along the way, including a lot about myself.

But, with spring arriving, albeit a little slowly, and my top goal being to go for
runs along the beach this summer, which I haven’t done in a few years, I decided it was time to get back on track! And, I kept receiving emails from Nardia about this “Fit As F*%k” Program she was running in October. So, I took it as a sign, and joined up!

Since starting this new challenge, I remembered how much I really do love working out and the feeling it gives me. It made me realise just how important fitness is as a part of my life, how much I missed feeling strong and accomplished from completing a great workout session.

It also made me realise how much my body does actually speak to me if I listen closely enough – and this past week it’s been saying “seriously, WTF are you doing to me?!!”. But, in all seriousness, I have been more centred, more energised, more motivated and just generally much better able to cope with the demands on my life. And, yes, a little sore and tired!

The daily workouts have been short (perfect for a busy Mum!), but, intense and tough, and I love them! But, they’re not everyone’s cup of tea. And that’s ok.

Just because it’s my way of reclaiming my fitness, it doesn’t have to be yours. We’re all different, and thus have different goals, different family responsibilities, different activities we enjoy and different priorities.

So, how do you get yourself back on track with your health and/or fitness?

How do you reclaim your body after having your precious little munchkins, when there are so many demands on your time and on your body?

Here are my 4 top, and very simple, tips to reclaim your body and get your health and fitness back on track:

1.Plan

As Mums, we are all busy in our own ways. Whether you’re a full-time stay-at-home Mum, a full-time career Mum, or your juggling a bit of both, we all have responsibilities and demands that easily fill up each and every day.

But, taking time to look after you, and your health and fitness, is so important. And, yes, you are worth taking the time to look after.

We always have numerous activities planned for our little ones, there’s after school activities, play dates and often our partners also have their set work hours, and their own planned activities. So, why don’t you?

Taking the time at the start of the week to plan when you will go for a walk, attend an exercise session, or even meditate for 10 minutes, is the best gift you can give yourself.

So, get out your phone, diary or whatever else you use to plan your family’s schedule, and put your “me-time” in as well!

2. Progress Not Perfection

october-blog-pic-bOne of the biggest pieces of advice I give to my clients is to not over-commit themselves, therefore setting themselves up to fail before they’ve even begun.

If you haven’t been doing any sort of exercise for a few years, apart from the odd walk or exercise class here and there, the last thing you should do is fill up your week with what you think you should be doing or what your “fitness freak” girlfriend, who makes exercise look effortless, is doing!

Look at your current commitments and responsibilities, and schedule in times that you know you can commit to and won’t cause you stress or anxiety to complete.

And, if it’s only 1 session initially, then that’s ok. Regularly attend that session and be proud of yourself for making that progress. Then, when you’re ready, add in more where you can that works for you.

3. Do Something You Enjoy

I have a simple theory in life when it comes to exercise and fitness – if you don’t enjoy it, don’t do it!

And, if in the process of reclaiming your body and your health and fitness, there are things you have to do to achieve this that you don’t enjoy but know you need to do, then compliment them with an activity that you do get enjoyment from.

And, if you’re not sure what fitness activities you do like, spend some time exploring the different options that are available. Talk to friends about what they’re doing, purchase something like a ClassPass or search online for what’s available in your local area. Directories like Bub Hub or Green Goodness Co list local businesses providing a range of different activities for all fitness levels.

However, if you have recently had a baby or do suffer from any issues or injuries, please ensure you listen to your body and seek initial assistance from the appropriate health professionals, such as Pregnancy & Post-Natal Exercise Specialists, Physiotherapists (Women’s Health or Musculoskeletal, depending on the issue) or your GP.

4. Seek Help From The Professionals

With so many demands on us as Mums, sometimes we do need someone to look after us. Someone else to help us workout how to fit fitness into our lives, help us work through issues that we push to the side while looking after our families, guide us with what we need to do and motivate us to achieve.

That’s where services like MumaBubs comes in, as Pregnancy and Post-Natal Exercise Specialists. Or a suitably qualified personal trainer or fitness professional. Or, you may need to first turn to a Women’s Health Physiotherapist. If it’s other areas of your life, you may need a Naturopath or Nutritionist or a Health and Wellness Coach.

There are people out there to help you be the best version of you – sometimes you just need to take the first step, prioritise you with a plan and focus on progress before perfection! 

 

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Jody is a pregnancy and post-natal specialist, with tertiary qualifications in exercise science and registered as a Level 3 Exercise Professional with Fitness Australia.
Jody is also a mum of two small children under 5, and therefore understands the demands and challenges of being a mum.
Jody is passionate about educating, energising and empowering pregnant and post-natal women through the provision of safe but effective exercise programs and fitness sessions.
Contact me today to see how I can help you with your fitness and health!
Disclaimer: This article is advice only. All individuals should discuss the suitability of their health and exercise program with their doctor, exercise professional, physiotherapist or midwife.
For further advice about your individual fitness needs, speak to a pregnancy and post-natal exercise professional, women’s health physiotherapist or health professional.

Lavender – The Oil of Communication

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Pure lavender oil is one of the gentlest of the essential oils, but also one of the most powerful. It is all things calming to the body, and it is amazing for your mood and for your skin.

Further, due to Lavender’s versatile properties, it is considered the must-have oil to have on hand at all times, especially for Mumas & Mumas-To-Be:

Quick Fix: Dilute 1 part lavender essential oil with 3 parts fractionated coconut oil (or other organic carrier oil such as jojoba oil or almond oil) in a spray bottle or roller bottle to help clear up skin irritations, such as chaffing. Great for little ones!

A Sleep Time Trick: Add a few drops of Lavender to pillows, bedding, or bottoms of feet to promote a restful night’s sleep, for all members of the family.

Take Out The ‘Ouch’:  Put on insect bites to reduce the sting  and encourage q16x9-1152x648-after-sun-soothing-spray-us-english-webuicker healing. Use on burns to encourage faster healing. Relieve the pain & sensitivity of sore gums, dry or chapped lips and occasional scrapes. And, use to assist with soothing skin after too much sun.

Clear Your Mind: Apply to the temples and the back of the neck to lessen the effects of stress and anxiety, which comes with both pregnancy and being a Mum. And, if you have time, add it to bath water with epson salts or magnesium flakes to soak away the day’s stress and to promote a restful nights sleep.

Care For Your Baby Belly: Rub lavender essential oil mixed with fractionated coconut oil (or other organic carrier oil such as jojoba oil or almond oil) onto an itchy tummy while pregnant.

Baby Massage: Dilute 1 – 2 drops of lavender oil in 1 tablespoon of fractionated coconut oil (or other organic carrier oil such as jojoba oil or almond oil) and gently massage, allowing your baby to enjoy the benefits of your touch and attention.

Emotionally lavender is the oil of communication. It aids verbal expression. It calms the insecurities that are felt when we risk our true thoughts and feelings. Lavender addresses the fear of being seen and being heard.

Lavender encourages emotional honesty and insists that we speak our innermost thoughts and desires. It is through open and honest communication that we experience unconditional love and acceptance.

Through lavenders courageous spirit, one is free to share their true self with others.

Would you like to know more about doTERRA® essential oils and products…..

If you’d like to learn more about doTERRA® therapeutic essential oils and how you can use essential oils to support you and your family’s health and wellbeing, then come along to my next doTERRA® workshop (contact me for dates), contact me to have a chat or go to my doTERRA®website to find out more about doTERRA®.

Disclaimer: All information provided are recommendations & advice only. All individuals should discuss the suitability of their health and exercise requirements with their doctor, exercise professional, physiotherapist, midwife or health professional.
For further advice about your individual health, wellness and fitness needs, speak to a health professional, women’s health physiotherapist and/or pregnancy and post-natal exercise professional.

The W.O.W Collective Podcast

 

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I love listening to podcast’s when I finally get some mummy-time and get out for a walk, a jog or simply have some time to do some cardio in my studio. But, finding a podcast that was about women’s health, fitness and other issues we women deal with, that was produced in Australia, has been a challenge.

After commencing my recent challenge, “Fit As F*&k” with Nardia Norman, the 2014 Personal Trainer of the Year, I decided to check out her podcast, The W.O.W Collective.

W.O.W stands for women of Wellness, Wealth, Wonder, Wisdom and Weird, and Nardia chats with amazing women who share their stories and impart important messages about life, love, hurts, challenges, health and all sorts through their individual stories.

So, if you’re looking for a great podcast to listen to, definitely check out Nardia Norman’s podcast “The W.O.W Collective Podcast”.

If you want to tune in I suggest subscribing by clicking this link ===>  https://itunes.apple.com/au/podcast/w.o.w-collective-inspiring/id1045879036?mt=2

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Jody is a pregnancy and post-natal specialist, with tertiary qualifications in exercise science and registered as a Level 3 Exercise Professional with Fitness Australia.
Jody is also a mum of two small children under 5, and therefore understands the demands and challenges of being a mum.
Jody is passionate about educating, energising and empowering pregnant and post-natal women through the provision of safe but effective exercise programs and fitness sessions.
Contact me today to see how I can help you with your fitness and health!
Disclaimer: This article is advice only. All individuals should discuss the suitability of their health and exercise program with their doctor, exercise professional, physiotherapist or midwife.
For further advice about your individual fitness needs, speak to a pregnancy and post-natal exercise professional, women’s health physiotherapist or health professional.