3 Simple Ways To Manage Your Stress

Well, I can’t believe that Christmas is only weeks away. And, I don’t know about you, but my calendar is already being filled with end of year events, school assemblies, Christmas activities and, some where in all that, ensuring Santa visits our home this Christmas!

This is the time of the year where we are so busy that we don’t really have a chance to stop and breathe. And, this can be a time of much stress for many of us (even if we don’t admit it!) as we are pulled in so many directions during what is supposed to be a season of “joy”,”peace” and “good will to all”.

So, this really is a good time to remind ourselves how important it is to look after our emotional wellbeing and manage our stress levels.

Our emotional wellbeing is just as important, if not more important, than our physical wellbeing. And if we are emotionally not in a good place, then, let’s face it, our physical wellbeing suffers.

For anyone who knows me well will know that I have truly high expectations of myself, and those closest to me. And, being a perfectionist means that for many years I have put a lot of pressure on myself, causing myself much stress, and, as a consequence my health has suffered.

I have been on my own journey this year. A journey to become a healthier, happier, less stressed version of me.

And, until this year, I really did not understand or appreciate just how much chronic stress impacts on your hormones – do you?

[Check out this YouTube video by Naomi Judge where she explains the interaction between stress, your thyroid, blood sugar, progesterone and estrogen.]

So, this month, I really want to share with you 3 simple ways I have learnt to help look after my emotional wellbeing, particularly managing my stress that, as mums, we face every day…

1. Include Movement and Exercise In Your Life

In a recent article in Medicine and Science in Sports and Exercise it has been demonstrated that it is important to stay fit, particularly in relation to ones cardiovascular fitness, especially during periods of high stress.

The researchers demonstrated that the relationship between an individual’s perception of stress and cardiovascular risk factors is moderated by fitness.

When an individual is stressed, they also generally suffer from impaired mental well-being and an increase in depressive symptoms. Stress also raises the likelihood of cardiovascular risk factors such as high blood pressure and an unfavourable blood lipid profile.

shutterstock_196137764Interestingly, it is generally during periods of high stress that individuals reduce the amount of time they participate in exercise. Sound familiar?

Therefore, being in good shape, and including some form of movement or exercise in our daily routines, especially during periods of high stress, is so important for our health, both our physical and emotional health.

2. Take Time To Be Mindful

Over this past year I have really become so very aware of just how powerful our mind, in particular, our thoughts, impact the way we feel every day.

And, more importantly, I have truly come to appreciate how we really do have a choice every day as to how we approach the day no matter what is going on. This might be obvious to many, but it’s taken me almost 39 years to really understand the power of the mind.

As part of this, I have learnt to enjoy more quiet time – whether it be through movement and exercise, yoga, meditation or a simple walk outdoors. And, I encourage you to do the same.

shutterstock_324606446Meditation is a wonderful stress management tool to have in your emotional wellbeing toolbox. And, I have found, it is following these brief moments of being still and in the moment that I have more clarity and the answers to so many different issues become clear.

And, it is when you have clarity, you really do appreciate all that is good in your life and that there is a way forward, no matter what the situation.

However, if meditation is really not for you then just breathe, keep a gratitude journal, or find an activity where you can just be present in the moment, such as going for a walk and being aware of all the sights, sounds and smells.

3. Discover The Amazing Benefits Of Pure Essential Oils

The scent of smell is very powerful. It has been shown to have effects on mood, stress and feelings of anxiousness. Why? Well when we inhale scents and smells, they communicate with the olfactory system that then stimulates our limbic system, which is responsible for basic emotions and drives memories.

Therefore, img_4818when we diffuse or inhale pure essential oils, such as lavender and lemon, studies have shown, and from my own experience, theses scents can help to relieve stress and anxiety. They also help with relaxation and improve the ability to focus.

Learning the benefits of the many gorgeous pure essential oils available, and how blending them can provide support when your feeling stressed to relax and balance, or, if your mood is low, to uplift and energise, is a wonderful way to manage your stress and support your emotional wellbeing.

 

Please know – not all stress is bad. In fact, we do need some stress to ensure that we know how to act in the moment and fast if necessary.

However, excess amounts of stress, especially over a long period of time, can harm our health. And, in reality, no amount of nourishing food or supplements are going to make a difference if you do not learn to manage your stress. And if you do not include some form of regular stress management in your daily routine, you will simply be sabotaging your efforts with exercise as well. Believe me – I know!

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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.

Lemon – The Oil of Focus

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Lemon essential oil is one of the most versatile of the essential oils, with multiple benefits and uses. Taken from the rind of the lemon, this essential oil has uplifting, invigorating and refreshing properties.

Lemon naturally cleanses the body & aids digestion. Simply add a drop or two of Lemon essential oil to still or sparkling water and sip throughout the day.

I love to start my day with a glass of water, a drop of Lemon essential oil and some organic lemon slices so I obtain all the health benefits lemons provide.

Some other ways to use your lemon essential oil are:

During Pregnancy: Use to assist in easing constipation and help support the body in its circulation of excess fluid, therefore assisting the body in reducing swelling/edema.

Supports Healthy Respiratory Function: Take internally, with lavender and peppermint, to assist with seasonal respiratory discomfort. Or diffuse the same blend of oils to ease any respiratory discomfort.

Diffuse: To create an uplifting and energising environment. It has been shown to improve mood, nourish the mind and assist concentration.

Natural Cleaning: Add Lemon oil to a spray bottle of water to clean tables, countertops, and other surfaces.

Simply add a few drops to olive oil to clean, protect, and shine wood finishes.

Lemon oil is a great remedy for the early stages of tarnish on silver and other metals.

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Emotionally lemon is the oil of focus. It nourishes the mind and aids concentration. The crisp scent of lemon improves the ability to focus. Lemon dispels confusion and bestows clarity.

 

 

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, 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.

Sunshine Beach Run 2017

The Sunshine Beach Run is back for 2017!

And we had so much fun last year, that we have decided to be part of this amazing event again!

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On Sunday, 19 February, 2017 at City Beach, join “Team MumaBubs” to walk or run 1km, 3km or 5km.

Join us with your families at the 6th Annual Sunshine Beach Run and support Red Nose (formerly known as SIDs & Kids) continue their research, education and bereavement counselling services for WA families experiencing the sudden and unexpected loss of a child to miscarriage, stillbirth or SIDs.

This amazing event is a wonderful family event raising funds for a very important cause!

Click here to register as part of “Team MumaBubs”.  Early Bird entry closes 21 January 2017! However, if you’re like me and never quite get back to things (blame mummy brain!), if you are planning on joining us, then just register today!

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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!

Naomi Judge, Naturopath & Nutritionist

naomi-judgeAs part of the health journey I’ve been on this year, I have been working with an amazing Sydney-based Nutritionist & Naturopath, Naomi Judge, and a passionate Health Coach, Brenda Janschek. Both of these women are incredibly knowledgeable, experienced, and extremely generous with their time.

I started working with them after watching a series of 3 webinars called “6 Simple Steps To Reset Your Hormones and Shed Stubborn Weight”. I was really intrigued, particularly as I work with so many women who have experienced issues with their hormones, whether it be early onset of menopause, struggling to fall pregnant or just feeling like they’re on a never-ending rollercoaster of emotions. However, after the first webinar, I realised that I needed to know more and I joined their amazing 28-Day Break Through Program this past June.

I am still working with this amazing lady through the follow-on BreakThrough Plus program. I have learnt so much about how we can use nutrition to nourish our bodies, reset our hormones and not only shed weight, but feel more invigorated and energised! I notice that when I stray from the recommendations made, I do start to feel sluggish, more stressed and more rundown.

Naomi’s YouTube Video “How Stress Impacts Your Hormones” is one of the many interesting videos she’s done to help women understand their bodies and empower them to make the changes that will help them and their families live healthier, happier lives.

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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.
Further, I receive no financial incentive or remuneration for promoting Naomi Judge or her associated products and services.

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.

Just Breathe

Having children and being a mum really is one of the most rewarding, but also one of the most challenging, jobs in the world.

There are so many days where there just doesn’t seem to be enough hours to get everything done. Days where you feel like your moving through a fog due to sleep deprivation, and where there are way too many things to do while you are caring for a little person who is completely dependent upon you.

And, even when they’re not babies anymore, there really is no time for rest, no holidays as you knew them, and, well, the show must go on!

It’s not surprising that sometimes you can feel overwhelmed and stressed!

 Just breathe….

When we feel overwhelmed, upset or stressed, our breathing can become quick and shallow. 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.

What are some of the signs that I’m stressed?

We all display the signs of stress differently. Shallow, quick breathing is one sign. However, here are other signs to look out for:

  • Muscle tension, particularly in the jaw and shoulders
  • Anxiety
  • Irritability
  • Headaches
  • Difficulty coping

  Just breathe….

 Simple Breathing Exercise – “Five, Five, Five, Five”

Find a comfortable position. You can sit, stand or lie on your back or side. And you can hold your little one while doing this exercise.

If you like and it is possible, close your eyes.

Breathe in through your nose, counting 1, 2, 3, 4, 5.

Now hold your breath, counting 1, 2, 3, 4, 5.

Then, breathe out gently through your lips as if blowing through a straw, counting 1, 2, 3, 4, 5.

With every breath out, relax your body a bit more.

Repeat this longer breath five times, feeling the release and relaxation with every breath.

If initially counting to five is too much, especially when holding your breath, then start with three counts and work up to five counts.

Ok, so, I took some long deep breaths, but what else can I do? 

1. Introduce some mindfulness or meditation into your day

Take 5 to 10 minutes each day, either when you wake or before you go to sleep, to simply be still and breath. It is one of the best gifts you can give yourself.

There are so many wonderful guided mediation apps available now, with my favourite being Smiling Mind , that it really is easy to integrate a few minutes each day. Other apps that I have liked to use are Calm and Headspace

And, for those Mumas-To-Be (and Dads-To-Be) there is another beautiful guided mediation app, Mind The Bump that has been developed by Smiling Mind and beyondblue to help individuals and couples support there mental health and wellbeing as they go on this amazing journey of becoming a new parent.

I’ve never been one to be able to stop, be still and quieten my mind. But this year I realised it was something that I needed to include in my day. And, from my experience over the past few months, it really has improved my ability to cope with my daily stresses and challenges, reduced my anxiety, helped with my perspective on life, and, when I do it before I sleep, I believe it has contributed to the quality of my sleep improving.

2. Be thankful each day

Sometimes, when you’re overwhelmed, anxious or stressed, it really is hard to be positive or focus on the good things that are happening in your life.

However, taking the time to be in the moment and feeling gratitude for something in your day, however big or small, will make your heart smile or make you feel a sense of accomplishment, both of which will support your mental and physical wellbeing.

A smile from your child, a new milestone by your little one, the sun shining or the simple fact that you woke up to a new day (it’s certainly better than the alternative!)

3. Focus on one task at a time

We always think that to be the perfect mum, you have to be able to be ‘multi-tasker extraordinaire’! But, as you probably know, when the brain isn’t functioning quite as well as it has previously, just completing one task can be a challenge, let alone two or three at a time.

So, give yourself a break, and try and complete just one task before moving onto the next. It will give you a sense of achievement, and, I can almost guarantee that you will be as efficient as before, if not more efficient!

4. Enjoy the benefits of essential oils

Last year, I was introduced to the beautiful therapeutic benefits of doTERRA® Essential Oils. The power of pure, natural, aromatic oils can really contribute to supporting your emotional and physical health and wellness.

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And, though I am still exploring the different ways these oils can contribute to supporting my health and wellness, I have found that the simple action of diffusing a calming and balancing blend of these gorgeous oils, such as Lavender, Frankincense and Wild Orange, have really helped to bring me a sense of calm when I really am struggling (especially during the evening “witching hours”!)

These therapeutic grade oils provide a palette of aromas, which can assist in energising, calming, healing, balancing, uplifting or any other therapy you are seeking.

If you’d like to learn more about doTERRA® and explore natural solutions to support you and your family’s health and wellness, please do not hesitate to contact me.

5. Seek help 

“Perinatal anxiety and depression is common, does not discriminate and has many faces. Up to 1 in 10 women and 1 in 20 men experience antenatal depression and up to 1 in 7 women and 1 in 10 men postnatal depression…The earlier help is sought the better the outcome for mother, infant and family unit” – PANDA (Perinatal Anxiety & Depression Australia)

If you are not able to deal with your stress, anxiety or depression, it is ok to seek help, and, there is help out there.

If you don’t feel you can speak to a friend or family member, speak with your GP, your Child Healthcare Nurse or contact an organisation like PANDA, Perinatal Anxiety & Depression Australia, who provide a national helpline which you can contact:

PANDA

Monday to Friday 10am – 5pm (AEDST)

Tel: 1300 726 306

 

 

 

There are also organisations, such as beyondblue and Lifeline, who are able to provide support:

Beyond Blue                                     Lifeline

 

Remember, your babies are only little for a short time, so, try and enjoy the precious, happy moments, and know that the challenging times will pass. Take the time to breathe slowly and deeply when things are getting hard and you are feeling overwhelmed or anxious.

And, if that is not working, make sure you talk to someone or seek the help that you need. It doesn’t make you a bad parent to look after yourself. In fact, taking the time to care for yourself and seek help if you need it will lead to you being a happier, healthier mum. And it will have a positive impact on your relationships with your child, your partner and your friends and family.

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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, 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.

7 Reasons To See A Women’s Health Physiotherapist

I am so passionate about women’s health, particularly during the journey of becoming and being a mum.

In my ideal world, every woman who has a baby would be reviewed by a women’s health physiotherapist following the birth of their child.

A woman’s body goes through so much during the journey from conception to the birth of their precious child, that on the outside no one would know just how much recovery a woman’s body has to go through while adjusting to her new life  as a mum and caring for her new baby.

What exactly is a Women’s Health or Pelvic Floor Physiotherapist?

A women’s health or pelvic floor physiotherapist is a physiotherapist who holds post-graduate qualifications in musculoskeletal issues associated with pregnancy, birth, post-natal, breastfeeding and menopause. They are trained to understand the life-stages and changes experienced by women, and the impacts these have on a woman’s body.

So, why should I see a Women’s Health or Pelvic Floor Physiotherapist?

As an exercise specialist, there are many reasons why I refer my clients to a Women’s Health Physiotherapist.

However, the following are the 7 main reasons why any woman, particularly a new mum, should make an appointment to be reviewed by a Women’s Health Physiotherapist:

  1. Painful scar tissue (caesarean, episiotomy, tear)
  2. Have a bulge or feeling of ‘heaviness’, discomfort, pulling dragging or dropping in the vagina
  3. Accidently leaking urine, wind, stool when you exercise, play sport, laugh, cough or sneeze
  4. Urgency to pass urine or to use your bowels
  5. Passing urine frequently or constantly needing to go to the toilet
  6. Finding it difficult to empty your bladder or bowel
  7. Suffer from pelvic pain or experience pain during or after intercourse

“Take care of your body, it’s the only place you have to live”

– Jim Rohn

Returning to exercise or sport after having a baby is one that should be gradual and with care. If you are looking for some guidance, please refer to my blog Getting Active As A New Mum.

And, if your personal trainer, coach or fitness professional does not ask you questions about your pelvic floor, test your deep abdominal strength, take time to ask about any other conditions or issues you are currently dealing with as a new mum or make modifications for the stage you are at postpartum, it may be time to find a new trainer!

At MumaBubs, we throughly screen all of our new clients, and ensure that we know as much as possible about each women’s motherhood journey, before they start sessions with us. And, we now recommend all of our new clients, and expectant mums, both current and new clients, take the time to be reviewed by a Women’s Health Physiotherapist. 

You have to live with your body for the rest of your life. And, if it looks good but is not functioning well, then that affects the quality of your life both now, and when your little ones have grown up.

Take the time to care for yourself so you can live life to the full and enjoy every moment with confidence!

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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 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.