My Passion For Collaboration Over Competition

When I started my business in 2015, my mission, which remains my mission today, was to build a supportive community of mums, who are energized, strong and healthy, inside and out, and have found a balance between being a mum and being the fittest, the healthiest and the most confident woman she can be.

Through my work I wanted to ensure that women were being supported during their entire journey of becoming and being a mum through quality and safe, yet effective, movement and exercise. That they were educated and empowered so that they could thrive physically, mentally and emotionally as the women they were and the mothers they had become.

However, although this mission started to be realized, as a sole trader working alone in just one area of Perth, I realized that I could only reach and support so many women. In all honesty, it was tough and lonely at times, as being in business by yourself can be.

When the opportunity to collaborate with Jen Dugard and her business, “Body Beyond Baby”, presented itself in 2017, it was just what I was searching for. The chance to become an affiliate partner with a growing group of like-minded fitness professionals opened the door to the combined skills, knowledge and experience of qualified and passionate coaches and trainers across Australia and New Zealand to reach so many more women than I ever could alone.

This partnership has provided me with a team, a place to belong, without having to sacrifice my own brand or all the work that I have poured into my own business. Additionally, it has provided me with the opportunity to contribute to a team that is committed to collectively raising the standard of the fitness industry when it comes to women’s health.

With respect to my clients, it has provided them with access to the knowledge and work of a range of mum-focused fitness professionals whom they know they can trust in relation to education, resources and information. They have become part of a larger community of women who are all committed to their health, fitness and wellbeing. Moreover, through the “Body Beyond Baby” affiliate programs, they get to connect with women across Australia and New Zealand.

I’m part of a group of like-minded fitness professionals
who are just as passionate as me about supporting mums

However, I am so passionate about collaboration over competition that this goal now spans across my entire business.

Our partnership with Women’s Health Physiotherapists in Perth

These professional relationships has meant that we can provide our clients with the professional care and support that is often so badly needed for women who are on their mum journey. Together we support our clients with the physical support they need, the education to empower them and programs that will assist them in rebuilding from the inside out and dealing with all of those ‘mum’ issues that really are not spoken about but are more common than many realise.

Inspiring Health Living Through Whole Food Nutrition

Moreover, although my first passion is movement and exercise, the fact that movement and nutrition go hand in hand cannot be ignored.

So, like my philosophy for a woman’s physical health, which is working from the inside out to ensure that the body functions optimally, this is the same with my nutritional philosophy. It is so important that we load our bodies with nourishing, energising and healthy foods to fuel our amazing, though often tired and depleted bodies, from the inside out.

It was a connection with another Western Australian mum-focused fitness professional that I now collaborate with some amazing health professionals, from Fertility Specialists to INN Health Coaches, Allied Health Professionals to Mental Health Advocates, as well as women and men from all backgrounds who just wish to inspire healthy living, to continue to focus on my mission.   

My mantra for 2019 has been ‘Strong Women Lift Each Other Up’, and it is through the focus of collaborating with individuals who are also passionate about making the lives of women around them the very best they can be through education, support and a whole lot of love that I can continue to realise my mission and really make a difference in the world.

‘Each one of us can make a difference. Together we make change’

– Barbara Mikulski

Awesome Ab Tip #2

Ensure Your Ribs Don’t Flare

My first tip for achieving “Awesome Abs” was Stop Drawing In Your Belly Button. So, how did you go? Did you manage to relax and soften your belly more often when you sitting, lying or whenever you were not loading your body, and letting your core muscles relax when they weren’t required?

As discussed in my first tip, whatever it means to you, having ‘awesome abs’ is something we should all work towards, especially from a functional perspective, so that we can live an active, healthy, fulfilled lives, both now and in the future.

So, what’s tip #2?

It’s another really simple tip: Ensure Your Ribs Don’t Flare!

But, what is rib flare?

Well, during pregnancy, as the abdomen stretches and the uterus (where bub hangs out) enlarges and expands up, many expectant mums experience the baby pressing up under her ribs and chest.

The growing uterus obstructs the movement of the diaphragm, which is needed for deep breathing. With the increased pressure in the diaphragm, due to it’s inability to move as freely as it normally would, the rib cage is pushed out sideways and forwards, resulting in rib flare (think of a bell and the shape it is at the bottom), and also generally rib pain.

Ok, but why should you ensure your ribs don’t flare?

Reason #1:

When the ribs are flared, the spine in upper back, or thoracic spine, gets pulled forward into extension. This affects the ability of the shoulder blades to slide across the ribs, and affects shoulder range of motion and stability.

Reason #2:

When the ribs are flared, the spine in lower back, or lumbar spine, also gets pulled into extension, which results in your pelvis moving into an anterior pelvic tilt, a similar position it was in when you were in the later stages of your pregnancy. Essentially your stomach is pushing forward – not a great look, especially when you’re not pregnant!

This pelvic position also causes your hip flexors, the muscles at the front of your hips, and back extensors to tighten, while your abdominals, glutes (buttock) and hamstring muscles will lengthen. This leads to tightness in the front of your hips, discomfort or pain in the lower back and weakness in the glutes.

Reason #3:

When the ribs are flared, not only is the spine out of a more neutral, or more optimal functioning position, the abdominals also get turned off, or relaxed, which results in spinal instability and a “pouchy” tummy (not the look your wanting to achieve!)

Reason #4:

Finally, when the ribs are flared, you are unable to breath efficiently, particularly when on the breathe out, which in turn makes it more challenging for the body to stimulate the parasympathetic “rest & digest” state, and will keep you in a state of stress! This is not good for your mental health or your digestive health!

Don’t believe me! Give it a try:

Stick your ribs out and take 3 to 5 deep breaths in and out, and notice if you can fully exhale each one. I think you’ll agree it doesn’t take long before you feel a bit wound up or stressed. Imagine being in this state all day. Or are you?

Now, try this – start by taking take a deep breath in and then exhale like you are blowing out candles on a cake. Focus on ‘closing’ your ribs and feel your ribs depress and almost soften in the way they feel. Keeping the ribs in this depressed position take 3 to 4 more deep breaths.

How much calmer do you feel?

Ongoing rib flare in the post-partum period impacts on your spinal alignment, your ability to breathe efficiently and affects the repair of your diastasis recti (abdominal separation)

Hmmm… and as we discussed in “Awesome Ab Tip #1”, if all of those areas are affected then “Awesome Abs” are just not going to happen!

So, your next challenge is to have a look at the position of your ribs, and ensure that they are not resembling the bottom of a bell – rather they are depressed or ‘closed’ towards the centre of your body.

Having a well functioning core muscle system will assist with repairing your diastasis recti (abdominal separation), improve the efficiency and effectiveness of your breathing, help restore your core and contribute to having awesome abs!

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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 young 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.

Awesome Abs Tip #1

Stop Drawing In Your Belly Button!

I am not a fan of focusing on aesthetics when I start working with a new mum, especially as the majority of the gorgeous women I work with have just been on this amazing & beautiful journey of carrying and giving birth to a tiny little miracle.

However, I am aware that the majority of mums would like to reclaim their bodies after having their little ones, start feeling energised again and look the best they can, which includes having a little less around the mid-section.

But what does having awesome abs mean to you?

Does it mean having a flat stomach?

Does it mean feeling like you are strong in your mid-section and that your pelvis is not going to give way if you lift a heavy item or your lower back is going to go out without you?

Does it mean losing that ‘muffin top’ that seems to like to hang around all over your pants?

Or does it simply mean feeling good about yourself when you go out with the love of your life or your girlfriends?

Whatever it means to you, having ‘awesome abs’ is something we should all work towards, especially from a functional perspective, so that we can live an active, healthy, fulfilled lives, both now and in the future.

Drawing in your belly button, or “engaging your core”, all the time is not a good thing to do for your body.

Though it might make you look aesthetically better, it does not support your body with functioning optimally.

But why?

Our core muscle system consists of your deep core muscles, which includes your diaphragm, transversus abodminis muscle (“corset” muscle), pelvic floor and multifidus  (muscles that run between the vertebrae in the spine)

And it includes the muscles that are fundamental to the deep core working effectively, including your rectus abdominus (‘six-pack’ muscle), obliques (external & internal), gluteus maximus (buttock) and erector spinae (muscles on the spine).

For muscles to work effectively and efficiently, the need to be able to contract and relax to their full length when required and be able to work through their full range of motion.

If our belly button is drawn in the space in our abdominal cavity is reduced, and, therefore, the space for the diaphragm to contract and move down into on the inhale (breath in), which increases the pressure in the abdomen. This in turn hinders our ability to breath deeply, and, more importantly, affects the function and the demands on the rest of the core muscle system.

Think of it like a juice box. If you held a juice box gently around the side and gently blew into the straw, the air would get taken in and, if there was juice in the box, bubbles would be produced. But nothing else would happen.

Now, if you held the juice box tightly and did the same thing, the air would not have very much space to go into, so you would likely end up with the air and juice spirting back out the top. And, if you blew too hard, you may even see the juice box split open. Why? Because, the air has to go somewhere.

And that’s the same with the core muscle system. If your core muscle system is already pulled tight, and then it needs to contract to withstand more pressure, the pressure builds within the abdominal cavity, and there’s no where for the pressure to go except for up, down or out!

So, the result can potentially be:

  • pelvic floor dysfunction
  • prolapse (sagging or bulging of the pelvic organs into the vagina) or
  • hernia (an organ pushes through an opening in the muscle or tissue that holds it in place).

And, well, a sucked in tummy sags when you finally breathe out and relax.

Therefore, we need to be able to turn on the core muscle system on when it is required, and relaxes when it is not needed.

We need to ensure that when we push, pull or perform any movement where there is an increase in intra-abdominal pressure in our bodies, that our transversus abdominus contracts when our core muscles engage, providing lower back and pelvis stability and preventing injury.

So, your challenge  is to simply stop drawing in your belly button!

Relax and soften your belly when you are sitting, lying or whenever you are not loading your body, and let your core muscles relax.

Having a well functioning core muscle system will assist with repairing your diastasis recti (abdominal separation), improve the efficiency and effectiveness of your breathing, help restore your core and contribute to having awesome abs!

IMG_4863
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 young 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.

Peppermint – The Oil of a Buoyant Heart

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Since having doTERRA Peppermint Essential Oil in my toolbox of essential oils, I have truly come to appreciate the wonderful properties and uses of this beautiful oil.

The peppermint plant is a hybrid of water mint and spearmint. Peppermint is renown for having many medicinal properties, including helping to alleviate occasional stomach upsets and promoting a healthy respiratory function.

Peppermint is also used in many of our daily household products, such as toothpaste, mouthwash and chewing gum, as it is assists in oral hygiene.

Personally, I have not always been a huge fan of the scent or taste of peppermint (even in my chocolate!), preferring the citrus scents and flavours of wild orange, grapefruit, lemon and lime.

However, doTERRA’s Peppermint Essential Oil is now used almost daily in my home, and here are some of the many ways I like to use it to support my health and the health and wellbeing of my gorgeous family:

Invigorating Morning Wake Up

Do you sometimes wake up feeling, well, ‘blah’, for use of a better word? Or, do you want the kick of a coffee without actually having to drink coffee?

Place a couple of drops of peppermint essential oil in your hands, rub palms together, cup over your nose and breathe deeply.

Or, put a drop of peppermint oil onto your thumb and then place it on the roof of your mouth. Take a few deep breaths and you will definitely feel awake, energised, and ready to take on your day!

Also, this is a perfect use just before a workout to increase alertness, invigorate the lungs and awaken your senses!

And, diffused with lemon, wild orange and/or frankincense, an uplifting environment is created, which will definitely leave you feeling revitalised.

A Natural Antihistamine

A blend of peppermint, lavender and lemon is a natural alternative to try to deal with hay fever, either diffusing the blend or taking it in a veggie capsule (also available from doTERRA®), as this blend assists with clearer breathing and supporting healthy respiratory function.

Instant Cool Down

On a hot day, a spray bottle of peppermint oil and water is the perfect combination to cool you down and invigorate you.

Also a spritz of peppermint oil and water is amazing before a workout to energise you, or during a workout to cool you down and keep you going!

Ease a Headache

Apply to temples for soothing comfort. Also, applying to the back of the neck will help ease strPeppermint 1ess and tension.

For a gorgeous blend to relieve headaches, combine with eucalyptus and frankincense essential oils, and apply to the neck, temples and forehead.

Tummy Calmer

A couple of drops in water each morning and/or before each meal is reported to support digestion.

Or, do what I love to do, and add it to my smoothie to not only invigorate me but also support my digestion.

For new mums that are breastfeeding, please be mindful of topical or internal use of peppermint essential oil. Though everyone reacts differently, peppermint oil has been reported to affect milk supply for some women by decreasing or stopping milk production. It is recommended that peppermint essential oil be avoided if you have any sensitivity at all, and only diffused if you would still like to continue with some of the benefits of this beautiful oil.

Emotionally, peppermint is the oil of a buoyant heart. It invigorates the mind and body, and reminds us that life can be happy and there is nothing to fear.

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.

 

Frankincense – The King of Oils

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Renown as one of the most prized and precious essential oils,

Frankincense has extraordinary health benefits.

Known as the king of oils, nearly all ancient religions have used frankincense in their spiritual practices, and it is known to be extremely powerful. As many know, this gorgeous essential oil was given as a gift to Christ after his birth.

This centuries-old knowledge contributes to the modern uses of Frankincense today. It’s soothing and beautifying properties are used to rejuvenate skin and reduce the appearance of imperfections.

As the king of oils, Frankincense is known to support healthy cellular function.

When inhaled or diffused, Frankincense promotes feelings of peace, relaxation, satisfaction, and overall wellness.

These varied applications make it the perfect essential oil to include in your collection, whether you be trying to conceive, carrying precious cargo or already have little ones to care for and nurture:

Sunburn relief:  Blend frankincense with lavender and a carrier oil, such as fractionated coconut oil, and apply to the affected areas.

This blend is also very soothing and aids in healing, therefore many women have used this blend postpartum.

Ease aches and pains: Blend with ice blue and and a carrier oil, such as fractionated coconut oil, and ease away aches and pains. Or use with a cold compress after working out, or with a hot compress to soothe tired muscles or occasional cramps.

Promote relaxation and lift your mood: Apply Frankincense to the bottoms of your feet or diffuse to relax and calm mood swings. This oil is used during pregnancy and labour to help calm expectant mums, especially blended with other essential oils such as roman chamomile and bergamot.

Use Frankincense to relieve anxiety and create a positive mood by combining it with such essential oils as peppermint and wild orange. Either place in your hands, rub hands together and inhale deeply, or diffuse for obtain the lift.

Great for skin:  Add 1 -2 drops to your daily moisturiser to reduce the appearance of blemishes and rejuvenate the skin.

Overworked Hands?:  Apply Frankincense to your hands and massage in after housework or gardening to soothe and rejuvenate.

Strong, beautiful nails: Apply a drop of frankincense to strengthen weak nails.

Frankincense is harvested in Somalia as part of doTERRRA’s® Co-Impact Sourcing Initiative. The frankincense harvesters are provided with greater opportunities for income, while providing doTERRA® with access to skilled harvesters who help accomplish the intricate steps of frankincense resin harvesting.

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Emotionally, Frankincense is the oil of truth and enlightenment. It is said that this beautiful oil helps you understand your purpose and uncovers your divine truth.

 

For more information about doTERRA’s® Frankincense Essential Oil:

https://doterra.com/US/en/difference-co-impact-sourcing-frankincense

https://doterra.com/US/en/blog/spotlight-frankincense-oil

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.

 

Stretch Sequence For Stress Relief, Mobility & Flexibility

This stretch sequence is a full body program that will not only provide your body with movements that assist with mobility and flexibility, but also provide your body with an opportunity to relax and recover.

When I am dealing with a stressful time, and my body is telling me to slow down, I find this sequence helps me to take a moment, breathe and be kind to my body.

However, this sequence can be used as a recovery workout during your week. It is important to include such sessions in your week to assist your body in remaining supple to cope and benefit from your other, more strenuous or higher intensity workouts.

And, for new mums with young babies, when you are feeling fatigued or are running on little energy or sleep, sometimes a nice, gentle full body stretch is what is required to stimulate the muscles, and stretch out tight spots from awkward postures that motherhood brings. This sequence will also give you the benefits of relaxation and deep breathing, which will help with any anxiety or feelings of stress that you may be feeling.

Given that we are holding the stretches a lot longer than normal, this enables us to go deeper with the stretches, which will also stretch the fascia, which is a type of connective tissue that runs in and around your muscles.

During each stretch I take the opportunity to close my eyes, slow my breathing and focus on my breath or visualise a place or situation which brings me calm and joy.

Move through the sequence 1 to 3 times, depending on your available time.

Be gentle with your body and only take each stretch to the point of tension. Then, if through your breathing, the muscle relaxes, only then take the stretch a bit deeper.

Length: 30 – 45mins       Intensity: Low

Equipment Needed: Chair, Stopwatch or Clock, Towel, Theraband or Strap, Cushions or a Mat for comfort

If you would like to view the video of this stretch sequence please click here .

Lower Back Stretch 

Lie on your back with your knees bent so that your feet are flat on the floor.

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Gently grab both your knees and pull them slowly up toward your chest. If you feel discomfort in your knees doing this, hold the backs of your thighs. Keep your neck and shoulders relaxed.

 

 

Slowly straighten your arms, img_5885continuing to hold onto your knees, as you breathe out.

Repeat 10 times

 

 

Lying Spinal Rotation

Lie on your back with your knees bent so that your feet are flat on the floor, and your knees and feet are together. Take your arms out to the side so that your arms are resting on the floor, half way between your hips and your shoulders.

img_5887Gently drop you knees to one side, and, if more comfortable turn your head to look the opposite way. Hold for 1 to 2 breaths. Then gently drop you knees to the other side, and turn your head to look the opposite way.

Only drop your knees until you feel a gentle stretch. If you feel discomfort in your back, straighten the bottom leg.

Hold each side for 5 counts – Repeat 10 times each side

Quad/Hip Flexor Stretch

img_5875Using a chair, couch or bench, place one foot on the edge. If necessary place a cushion or folded mat under that knee for comfort.

Bring your other leg to 90 degrees at the hip and the knee. Keep the torso vertical, and your back hip over your back knee. The back leg is the leg that is being stretched.

Ensure you gently brace your abdominals and squeeze/activate the buttock muscle on the back leg.

Hold for 2 minutes each leg

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Option 2 (on video):

If you do not have a chair, use the same hand as the back leg to assist the stretch.

Hold for 2 minutes each leg

 

Option 1 (on video):  If this stretch is too intense or causes discomfort in the back leg, try this variation:

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As I am not lifting the back leg, I have pushed my hips forward to increase the stretch.

Before pushing forward, ensure you have lengthened your back by doing a slight tuck under with your pelvis.

Hold for 2 minutes each leg

Glute/Buttock Stretch

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Prone Glute Stretch – bend your front leg at the knee. and push your back leg out behind you. Keep your hips even and square to the ground. Fold your body over your knee and relax.

Hold for 2 minutes each leg

 

If the prone glute pose is too intense, do the lying glute stretch.

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Lying Glute Stretch – Lie on your back, with both knees bent. Cross the ankle of one leg over the upper thigh, just above the knee, of the opposite leg. Lift the lower leg off the ground, and let the knee of the top leg drop away from the body. Keep your head and shoulders relaxed and on the floor.

Hold for 2 minutes each leg

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For a more intense stretch, grasp the shin of the lower leg with both hands.

Hold for 2 minutes each leg

 

Hamstring Stretch

(use a towel, strap or theraband to assist with this stretch)

Lie on your back. Hook the towel/band around your foot, and pull your foot towards your face and straighten your leg until you feel a gentle stretch in the back of your leg.  The position of the other leg is dependent on how tight you are.

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Keep the other leg bent if you are tight.

 

 

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To increase the stretch lengthen out the other leg.

Hold for 2 minutes each leg

 

ITB Stretch (use a towel, strap or theraband to assist with this stretch)

img_5879From the Hamstring Stretch, take both ends of the towel/band in the opposite hand, and pull the leg being stretched across your body. Pull the leg slightly towards your shoulder.

If you wish to add more intensity to the stretch, pull the hip of the leg being stretch back towards the ground, while maintaining the stretch.

Hold for 2 minutes each leg

Back & Butt Stretch

img_5788Sitting on your heels, spread your knees so they move away from your body.

Allow your feet to move into a comfortable position, but so that your toes are touching or almost touching.

Push your butt back over you heels, aiming to sit on your heels, while pushing your knees apart.

Fold over your knees, towards the ground, while keeping your butt over or on your heels.

Hold for 2 minutes 

If you would like to view the video of this stretch sequence please click here .

 

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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.

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

lavender

 

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.